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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
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)
3 x 8-10. Rest 60s.
