4/13/2021 - Athletic Conditioning

April 13: Focus: Athletic Conditioning


Warmup: 3 Rounds: 45 sec each (9 min)

BW squat to alt. toy soldier

MB rev lunge to torso rotation

alt. skier lunge

inchworm walk outs


2 min instructor demo


20 min AMRAP

20 MB ground to overhead

20 alt s/a KB swings

20 plank side to side knee tucks (both feet jump up to hand alt sides)

20 alt. lateral bench step over with power


2 min recovery & instructor demo


8 min AMRAP

8 Gripr slams

8 tuck jumps

8 weighted hollow rocks

8 alt. DB snatches


90 sec recovery & instructor demo


12 min EMOM

odd minutes: 15 cal row

even minutes: 12 no pushup burpees


5 min cool down/stretch