May 16, 2019 – Strength and Conditioning

2minutes rest btw A, B, & C, starting from the top each time

A. 4 minute AMRAP of Box Jumps, Dumbbell Push Presses, Dumbbell Swings, and more

As Many Rounds and Reps as possible in 4 minutes:
15 Box Jumps
30 Dumbbell Push Presses
30 Dumbbell Swings
30 V-Ups
20 Sandbag Over Shoulders
30 Calories of Rowing
30 Dumbbell Box Step-Ups
30 Ring Rows

Same DB throughout. Keep the SB fast

B. 7 minute AMRAP of Box Jumps, Dumbbell Push Presses, Dumbbell Swings, and more

As Many Rounds and Reps as possible in 7 minutes:
15 Box Jumps
30 Dumbbell Push Presses
30 Dumbbell Swings
30 V-Ups
20 Sandbag Over Shoulders
30 Calories of Rowing
30 Dumbbell Box Step-Ups
30 Ring Rows

Same DB through out. Keep the SB fast

C.

For Time:
15 Box Jumps
30 Dumbbell Push Presses
30 Dumbbell Swings
30 V-Ups
20 Sandbag Over Shoulders
30 Calories of Rowing
30 Dumbbell Box Step-Ups
30 Ring Rows
Time Cap: 15 minutes

Same DB through out. Keep the SB fast

D. Tabata Bikes, Bodyweight Walking Lunge Steps, and Pistols for 4 x 12/8s

4x intervals of 12s work, 8s rest, with 60s break between movements.
Bike
Bodyweight Walking Lunge Step
Pistol
Score is the total reps performed across intervals.

Rest 1minute after all 4 intervials have been completed before moving on to the next.

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