Partner workout! Today the work is designed to be split however the teams decide for the 16:00 AMRAP. Each movement must be completed in full prior to advancing to the next movement. Move well, lock out your push ups, and stand tall on the med ball cleans, shoulders back team!
50 Jumping jack
50 Seal jack
20/15 Cal Row
20/15 Cal Bik
___________
3 Inch worm
6 Step back lunge
4 Hand release push up (kneeling or standard)
8 KB goblet squats
3 rounds
__________
3 Med ball deadlift
3 Med ball front squat
3 Med ball squat clean
3 rounds for quality
10:00 of jump rope skills
- Single under
- Single leg single under
- Crossover single unders
- Double unders
- Single leg double unders
- Crossover double unders
RXConditioning:
100 Double Under
22 KB Thrusters Grn/Blu
50 Push Up
60 Med ball Squat Clean (20/14lb.)
16:00 AMRAP
Intermediate:
150 Single Under or 100 lateral bar jump overs
22 KB Thrusters Blu/Yel
50 Push Up (kneeling or 30 total reps)
60 Med ball Squat Clean (14/10lb.)
16:00 AMRAP
Baseline:
100 Single Under or 50 Jump to plate
22 KB Thrusters Yel/Org
40 Push Up (kneeling)
40 Med ball Squat Clean (10/6lb.)
16:00 AMRAP
2x 1:00 on/1:00 Off max reps
Med Ball Russian Twist
