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Ara

3082025

Conditioning:


A) AMRAP 4:00 min. x 3 rounds


9 empty bar back squat

12 medicine ball sit ups

15 plate ground to overhead


rest 1:30 between rounds

(start where you left off!)


B) Teams of 2 complete AMRAP in 20 minutes


Athlete A: 8/8 one arm dumbbell snatch

Athlete B: overhead plate hold

(then rotate)


Athlete A: 8/8 bodyweight box step ups

Athlete B: lunge hold

(then rotate)


Athlete A: 15 hanging l-sit raises

Athlete B: max. rep double/single unders

(then rotate)

 
 
 

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Strength: EMOM 10 min. 3 push press (climbing) WOD: AMRAP 15 min. 10 box jumps 15 ring rows 12 dumbbell deadlift 15 tuck ups Accessory: 3...

 
 
 

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