Move through these movements as fast as you can without spiking your heart rate meaning no lightheaded moments or racing heart rate in-between movements wait for the hr to come back to a baseline. Box Jumps are highly explosive movements starting from a exploding resistance move and going to land absorbing that impact as resistance and jumping down and so on and so on. Box jumps when done the muscle focus should be squeezing the glutes during the jump and when extending to the fully upright standing position after landing on top of the box and on the ground. Rowing is about the same pull focus on the shoulder drive and leg drive mainly quads, glutes, and calves in that order. Expect a cardio burn with these two movements, hence take it easy when it comes to sparking the heart rate. Also a perfect way to burn the kids out so the pass out before bed time lol.
20 Min EMOM
- Odd #: Row Calories 20/15
- Even #: 15 Box Jumps 24/20
Yoga Swim or Whatever, work the flexibility like you would with any other active recovery. Work at a constant pace, not peaking the cardio but just opening up the lungs. Box Jumps work at a workable pace.