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

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