Airdyne or row for 6 minutes continuous
Every 90 seconds sprint for 12 seconds (4 sets)
3 sets of 4 at 3131 Tempo
3 sets of 3 reps (reset at the bottom of each rep)
15-12-9-6-3
KB Snatch/arm 44/26
Box Jump Step Down 24″/20″
*coaches challenge 53/35 + work back up to 15
(15-12-9-6-3-6-9-12-15)
A. Conditioning 14 minute AMRAP 5 Dual DB Push Press 12 Alternating DB Snatches 10 V-Ups or 20 Sit-Ups *coaches challenge HSPU instead of DB Push Press B. Optional Aerobic Capacity Row "Lactate Thresh
A. Conditioning 18 minute AMRAP w/Partner (split reps between partners) 200 Double Unders or 300 Singles 60 Box Jumps 24"/20" 30 Shoulder to Overhead 155#/105#
A. Conditioning 5 rounds for time of 15/12 Calorie Bike 10 Power Cleans 135#/95# 10 American KB Swings 53#/35# 10 Pull-Ups or 16 Ring Rows