27 Dec 2020 - Athletic Conditioning

Dec 27: Focus: Athletic Conditioning


Warmup: 10 min

Row 2 min @ spm 22. At the 2 min mark row an additional 8 min @ spm 24, with 10 harder strokes every minute


90 second instructor demo


22-18-14-10 (timecap: 14 min)

MB ground to overhead

cal row

alt. s/a snatch (total reps)

alt. s/l v-up

*if finished burpee over erg until time*


26 min to complete the following:


3 Rounds:

8 ea. DB clean to press

10 hollow rocks

8 pop squats

10 bench hop overs


60 second self timed recovery straight into


3 Rounds:

8 total MB alt. pushup

10 power planks

8 ea. lateral step up with high knee

10 KB swings


60 second recovery & instructor demo


AMAP in 90 seconds:

DB Devils press


5 min cool down/stretch