4/19/2021 - Athletic Conditioning

"April 19: Focus: Athletic Conditioning


Warmup: (8 min)

Pick Drill x45 sec ea length

Reverse Pick Drill x 45 sec ea length

30 sec full length row @ spm 20-21

2 min full length row @ spm 23-24

30 sec full length row @ spm 26

2 min self paddle row @ spm 27+ (should maintain same spm all 2 min)


90 sec instructor demo


15 min AMRAP

12-10-8-6-4-2

Front loaded reverse lunge (ea)

Burpee over DB

MB Russian twist (per side- double rep count)

*if finished with 2 work back up rep count*


90 sec recovery & instructor demo


3 Rounds: 12 each (timecap: 16 min)

MB Burpee to overhead press

MB lateral bench step over with power (10 total)

Bear crawl stance DB pull through (10 total- should be HEAVY)


90 sec recovery & instructor demo


11 min AMRAP

Buy in: 800m row (just once)

6 rolling burpees

8 tuck jumps

10 ea. power banc wood choppers

12 V-ups


5 min cool down/stretch"