2/21/2021 - Athletic Conditioning

Feb 21: Focus: Athletic Conditioning

warmup: :30 ea x4 Rounds (no transition time)

Seal Jacks


BW alt. step up

alt. curtsy lunge

2 min instructor demo

3 Rounds: (timecap: 17 min)

500m row

10 ea. DB s/a thruster

10 pop squats

10 power planks

*when finished row for distance*

90 sec recovery & instructor demo

2/4/6/8/10 (timecap: 21 min)

DB burpee to S/A snatch

BW bench burpee to step over

DB burpee

Alt. Jump lunge

*5 DB full sit-ups at end of each round*

*If finished work bacj up rep count*

90 sec recovery

Tabata row (4 min)

5 min cool down/stretch