7/23/21 - Athletic Conditioning

"2 min instructor demo


Warmup: 12 min AMRAP

400m row

10 DB alt. lateral box step overs

12 alt. s/a gripr swings

14 total atomic mtn climbers


90 second recovery & instructor demo


5 Rounds: (20 min timecap)

12 DB clean to press

14 alt. jump lunges

16 total KB goblet box step up & overs

*when finished begin 1,000m row (remember distance if not completed)


90 sec recovery & instructor demo


18 Min AMRAP:

Complete 1k row if not completed above

for remainder of AMRAP:

21 jump squats

15 power situps

12 pushups

8 ea. Alt. kneel to squat stand


5 min cool down/stretch"