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04/04/2019

Warm Up

3 rounds

- 45 sec row/bike

- turf length walking lunge

- 3 of 3 position push-ups

- 10 singles + 10 dubs


Conditioning

2 rounds @ 3 min/station - 36 min total

work 2:45

transition 0:15


Station 1

- row (meters)


Station 2 - 3 min AMRAP

- 60ft front rack walking lunge @ 50/35 (one DB)

- 10 TTB


Station 3

* buy in...400m run (2 laps on track)

- then -

- max burpees (easy-moderate pace)


Station 4 - 3 min AMRAP

- 12 KB snatches @ 53/35 (6 p/arm, may be sub'd with hang DB snatch)

- 30 sec plank


Station 5

bike (miles)


Station 6 - 3 min AMRAP

- 30 double-unders

- 10 air squats

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