Conditioning
With a partner, AMRAP 15:00
:90 intervals switching with your partner. Pickup where your partner left off
6 deadlifts
12 box jump over
15-18 calories
Notes
Today’s workout is a 15 minute AMRAP of 6 deadlifts, 12 box jump overs, and 15-18 calories. This workout will be done with a partner, and you will take turns working with your partner every :90, picking up where your partner left off. Your score is the total amount of rounds and reps your team completes in 15 minutes.
The deadlifts can be a moderate-heavy weight and should be unbroken every set. Make sure you prioritize quality positions and choose a weight that will allow you to do this throughout the workout.
Pick a safe height for your box jump overs that allows you to move quickly without hesitation or fear of missing a rep. Be sure to step down from each rep.
The calories shouldn’t take much more than a minute per round. Reduce the amount if necessary.
Strength Accessory
2-3 sets
A1) Arnold Press: 10-12 reps
A2) Cuban Rotations: 15-20 reps
–rest 30-60seconds between movements–
2-3 Sets:
B1) Alternating Hammer Curls: 12-16 reps
B2) 25 Prone Overhead Banded Tricep Extensions