4/28/2021 - Athletic Conditioning

April 28: Focus: Athletic Conditioning


Warmup: 3 rounds: 45 sec each exercise (no transition time)

MB overhead line chops

MB alternating forward lunge with torso rotation

MB Ground to overhead

MB down/up


2 min instructor demo


12 min AMRAP

30 calorie row

20 alternating single arm burpee (weight should be HEAVY)

10 Box jumps or weighted step overs


2 min recovery & instructor dem o


11 min AMRAP

Buy in: 800m row

10 alternating single arm KB swing

10 ea. alternating jump lunge

10 DB devils press


2 min recovery & instructor demo


10 min AMRAP

50 sprinter sit-ups

40 MB or DB russian twists

30 low band plank jacks

20 mountain climbers

10 V-ups


60 sec recovery & instructor demo


5 min EMOM

5 KB clean to squat

5 KB sumo squats to upright row

5 BW jump squats


5 min cool down/stretch