2/15/2021 - Athletic Conditioning

Feb 15: Focus: Athletic Conditioning


Warmup: 3 Rounds

:90 row @ spm 19 ( beginning @ spm 19 & increasing by 2 spm each rounds)

:15 transition off erg

:30 seal jacks

:30 alt rev lunge

:15 transition to erg


2 min instructor demo


For time: Timecap 18 min


8-12-12-8

Bench S/L sit to stand

HR pushup

OH KB swing

200m row at end of each round


90 sec recovery & instructor demo


13 min AMRAP

8 ea. DB goblet rev lunge

8 ea. Windmill or 1/2 get up

16 alt. skater lunge (ski lunge)

8 ea. DB clean to press


90 sec recovery & instructor demo


9 min AMRAP

8 cal row

10 MB sit-ups

8 ea. S/L D/D

10 DB push press


5 min cool down/stretch