5/14/2021 - Athletic Conditioning

Warm-up:


8 min row


2 min @ spm 22

2 min @ spm 24

2 min @ spm 26

1 min @ spm 28

1 min @ spm 26


2 min instructor demo


4 Rounds: (time cap: 28 min total)

700m row

7 jumping jacks

7 tuck jumps

7 mountain climbers (each)

7 full burpee

1 min recovery between rounds


60 second recovery then straight into:


3 Rounds: time cap: 12 min

10 plank jacks

10 burpee to bench step over

10 DB burpee


60 second recovery between rounds

*If finished row for distance*


60 second recovery & instructor demo


2 rounds: (3 min)

10 MB alt. S/L V-up

10 MB alt push-up

10 squat jacks


5 min cool down & stretch