Conditioning:

With a running clock for 25 minutes:

0:00-6:00:

Partner AMRAP 1:*

20 Thrusters (95/65)

30 Kettlebell Swings (53/35)

20 Pull-ups

 

…rest 6:00-8:00, then… 

 

Partner AMRAP 2:

08:00-15:00:

Accumulate as many calories rowed as possible in 7 minutes

 

 

…rest 15:00-17:00, then…

 

Partner AMRAP 3:

17:00-25:00:

8 Shoulder-2-Overhead (135/95)

12 Ring Dips

16 Box Overs (24/20″)

50 Double Unders

 

*Movements are equal work

For Scores

Score 1: Total reps completed

Score 2: Total calories rowed

Score 3: Total reps completed

 

Flexibility:

Revolved Seated Staff – 1:30/side

Reclined Spinal Twist – 1:30/side

Lying Hip Capsule – 1:30/side

Plow – 2:00

 

 

Post scores and experiences to comments