1/13/2021 - Athletic Conditioning

"Jan 13: Focus: Athletic Conditioning


Warmup: (13:45 min)

4 Rounds: 1:40 row, 20 sec rest @spm 22-25

45 sec recovery

2 Rounds: 2 min row, 30 sec rest @spm 25+


90 sec instructor demo


10/9/8/7/6/5/4/3/2/1 (timecap: 24 min)

DB hang squat clean

DB goblet box lateral step overs (total)

v-up

cal row

*if finished work back up rep count starting at 2 until time*


90 sec recovery & instructor demo


14 min AMRAP

6 burpees

8 DB push press

10 gripr slams

12 alt. jump lunges


5 min cool down/stretch"