4/6/2021 - Athletic Conditioning

"April 6: Focus: Athletic Conditioning


Warmup: 3 Rounds: 30 sec each (7.5 min)

line chops

t-spine rotation (r)

t-spine rotation (l)

inch worms

high knees


2 min instructor demo


4 Rounds: 60 sec work 15 sec rest (18.5 min)

DB Devils press

BW burpee over bench

KB swing

alt jump lunge


2 min recovery & instructor demo


17 min AMRAP

300m row

12 alt. DB snatches

8 bench power pushups

6 ea. low band side plank leg lift

10 power situps


2 min recovery & instructor demo


5 min EMOM (working until the :45)

0:00-1:00 burpee w/ tuck jump

1:00-2:00 alt. high plank plyo knee tuck (knees tuck to alt. elbows)

2:00-3:00 lateral plyo jumps

3:00-4:00 gripr slams

4:00-5:00 alt. plank row


5 min cold down & stretch"