4.16.20

A. Warm Up

5 Rounds Continuous Effort

10m Quadruped Crawl

10 Bodyweight Hip Thrust

30 second Ring Row Hold

B. Strength

Touch and Go Hang Squat Clean

5 reps Every 90 seconds x 6 sets

*start light this week and keep the reps sharp and don’t worry about going heavy – we will progress in weeks to come

C. Conditioning

Part 1:

2 Sets @ high effort

Run 200m @ 85%

6 Box Jump Over 24/20″

9 KBS 70/53

6 Box Jump Over 24/20″

Run 200m @ 95%

-rest walk 3 minutes-

*specifically show an increase in tempo of your run from the first to the second within each set

Part 2:

2 Sets @ high effort

8 Burpees

10 Thrusters 75/55lbs

Row 30 seconds @ 85%

Row 30 seconds @ 95%

-rest walk 3 minutes-

*specifically show an increase in tempo during your 60 seconds of rowing each set