August 24, 2019 – Strength and Conditioning

On a continuous running clock, perform A, B, C


50-30-15 Reps for Time:
Calories of Cardio
Hand Release Push-Up
Time Cap: 15 minutes

*Performance > Push-up – HSPU
Cardio > Row or Ski, Bike = +10calories
Rest 1 minute


As Many Rounds and Reps as possible in 17 minutes:
20 Single Leg V-Ups
Run 400 meters
50 Double-Unders

*V-up > 10 each way

Rest 2 minutes

C. 13-12-10 Weighted Box Step-Overs and Burpee Box Jumps

13-12-10 Reps for Time:
Weighted Box Step-Over 61/51 cm @ 22.5/15 kg
Burpee Box Jump 61/51 cm
Time Cap: 15 minutes

*DB Box Step Over > each hand

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