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