5/25/2021 - Athletic Conditioning

Warmup: 4 rounds: 90 second row 30 second recovery @spm 26


2 min instructor demo


25 min AMRAP:

300m row

24 Heisman shuffle w/ burpee (between every 4 shuffles= 6 burpees)

12 MB squat jacks

8 ea. DB S/L D/L to upright row

5 ea. DB half get up side plank to shoulder press


90 second recovery & instructor demo


6-4-2-4-6 (15 min timecap)

burpee over Erg

DB thruster

BW swing lunge

cossack lunge (ea)

*when finished 45 second recovery then plank MB passes until time called*


5 min cool down & stretch