April 24, 2019 – Strength and Conditioning

 

A.

Within 5 minutes:
Every 30 seconds, for 5 minutes (10 sets):
8 Deadlifts @ 80-90%

80-90% of 15RM

B.

 

In teams of 2:

For Time:
Row 600 meters
40 Dumbbell Squat Snatches @ 22.5/15 kg
Bike 1 km
40 Devil’s Presses @ 22.5/15 kg
Ski Erg 600 meters
60 Ball Slams @ 20/9 kg
Farmers Walk 200 meters @ 22.5/15 kg
Burpees
Time Cap: 30 minutes

Cardio = Row/ Ski

FC = Athletes hold hands, ea holding a DB a outside hand

MAX reps Burpees *In remaining time synchro burpees

Score = burpees –

C.

Body Armour
Post Class Optional Extra Credit

For Quality, twice through
1 minute banded forward fold
2 Turkish get ups each arm
1 minute HS hold or walk
1 lap around rig – Single Arm OH carry (ea way)
1 minute Rope climb *Adv – legless
Scoring: Not Scored

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