Saturday 3.13.21

Prep

Equipment Required: Plyo box, blue/red band

1) 4 Spiderman Lunge each

2) 3 Rounds:

– 4 Box Step-ups each

– 8 Banded Goodmorning

– 12 Wall Slides

3) Barbell Clean Warm-up

4) 3:00 Rowing Drills

A.

CONDITIONING WITH A PARTNER

AMRAP 10:

10 Box Jump Overs (24/20)

10 Pull-ups

400 Meter Row

-Rest 2:00-

AMRAP 10:

10 Clean + Jerks (135/95)

10 Hand Release Push-ups

400 Meter Row

– Goal: One person works at a time at a challenging pace. Split work however desired and use the cyclical element (rower) to gauge and maintain the same level of output.

-Rx+: (155/105) (C2B)

-Scale pull ups to jumping pull ups and Push Ups to incline push ups (no hand release)

B. (Finisher after class)

KB curls

3 x 8-10. Rest 60s.