Conditioning
20 min AMRAP:
200m run (or could be 250m row)
12 Box Jump Overs, 24/20″
10 Dumbbell Snatches
8 Toes to Bar
Notes
Today’s workout is a 20 min AMRAP of Running, box jump overs, dumbbell snatches and toes to bar. This will be retested at the end of our cycle.
Today’s workouts is all about picking a sustainable pace and sticking to it. The run should be done in 90 seconds or less from the first round, and trying to hold that, scale as necessary.
The box jump overs should be smooth and steady, and the transition to the dumbbell should be quick and unbroken reps. Step overs can also be performed.
If you have more then 3 strung toes to bar, go for all 8 today. If not, go for hanging knee raises.
Post Workout Accessory Work
2 Sets:
A. Lu Raises- 8-10 reps
B. Wall Angel – 3-4 slow controlled reps
C. Plate overhead stretch 5-7 reps with a :05 hold on last rep