3/13/21 - Athletic Conditioning

March 13: Focus: Athletic Conditioning


Warmup: 8 min row

2 min row @ spm 19

:30 sec self paddle

2 min row @ spm 21

:30 sec self paddle

2 min row @ spm 23

1 min self paddle

*remember total distance*


2 min instructor demo


7 min AMRAP

10 alt jump lunges

10 MB squat jacks

10 bench power pushups


60 sec recovery & instructor demo


18 min AMRAP

row 1/2 distance from warmup block

10 burpee gripr slams

12 DB alt. s/a snatch

10 power situps


2 min recovery & instructor demo


16 min AMRAP

18 decline mountain climbers

15 froggers

12 skier swings

9 ea. Side plank hip drop

6 DB thrusters


5 min cool down/stretch