19 Dec 2020 - Athletic Conditioning

Dec 19: Athletic Conditioning

7 days of fitmas #2: 200 reps a repping


Warmup: 5 Rounds: 30 sec. each exercise (10 min)

squat jack w/ alt. floor sweep

BW reverse lunge

gripr alt. seal jack

bench down/up


90 second instructor demo


2 Rounds (timecap: 15 min)

40 BW squats

30 full sit-ups

20 alt. forward lunge w/ torso rotation

10 burpees

*if finished plank hold of choice until time*


90 second recovery & instructor demo


4 Rounds: 10 reps each exercise (timecap: 27 min)

DB push press

KB swing

MB pulsing half squat

10 cal row

alt. plank shoulder taps

*if finished row 100m/ 5 MB power jacks*


5 min cool down/stretch