Today we get to practice getting warm and hitting the conditioning HARD AND FAST. Scale DB loads to something that you know you can do 15 reps unbroken with.
Rower prep/practice:
5 arms only strokes
5 leg/hip only strokes
15 full row strokes building speed every 5!
__________
5 hip down push up
5 no push up burpee
10 walking lunge
10 box step up
2 rounds
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3 burpee
3 box jump + step down
6 air squat
2 rounds
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5 burpee box jump
5 thruster
3 rounds
Build your DB weight each round.
RXConditioning:
15-12-9
Calorie Row
Burpee Box jump over (30/24’)
Thruster (50/35lb. DB’s)
For time.
10:00 Time cap.
Intermediate:
15-12-9
Calorie Row
Burpee Box jump over (24/20’)
Thruster (35/20. DB’s)
For time.
Baseline:
15-12-9
Calorie Row
Burpee Box jump over (12/8’)
Thruster (15/10lb. DB’s)
For time.
Back Squat
4×8
*These loads should be hard for all sets, leave about 2 reps in the tank. If you were asked to do max reps at the load you choose, you should be able to get to 10. Rest should be kept strictly to 2:00. Hard to prescribe a specific percentage here due to the variety of capacity that exists in our gym, but an idea would be around 60-65% as a baseline.
Banded terminal knee extension 3×10 each leg
Superset with:
Standing landmine rotation 3x 12 (6 each side)
