3/2/2021 - Athletic Conditioning

"March 2: Focus: Athletic Conditioning


warmup: 8 min row

2 @spm 19

2 @spm 21

2 @spm 23

2 @spm 25


2 min instructor demo


5 Rounds for time (timecap: 20 min)

10 jump squats

10 down/ups

10 alt lateral step overs with power

10 DB thrusters

*if finished row for distance*


2 min recovery & instructor demo


15/10/5 (timecap: 12 min)

cal row

DB clean to press

power sit-up


90 sec recovery & instructor demo


9 min AMRAP: 8 each side

DB S/L D/L

DB 1/2 get up or kneeling windmill

alt KB swing


5 min cool down/stretch"