ENDURANCE 01/07/2020

A. Warmup

Squat Mobility
work through movements

B. Conditioning
PART A 6 athletes:
AMRAP 20min
50/40 Cal Row
25 Burpees over the Rower
40/30 Cal Row
20 Burpees over the Rower
30/20 Cal Row
15 Burpees over the Rower
20/10 Cal Row
10 Burpees over the Rower

rest 2 min

PART B 6 athletes:
20min 4 bikes & ski 5 station = 6 athletes complete 300 calories in teams of 2 change every 25calories:
50 cal bike hands & feet / Prowler Push
50 cal bike hands only / Box side step over
50 cal ski / walking lungees
50 cal bike feet only / DB Pushpresses
50 cal bike hands & feet / DB devil presses
50 cal ski / burpee over Box

rest 2min

PART C 6 athletes

20 min AMRAP
10-9-8-7-6-5-4-3-2-1
DB Thruster
1-2-3-4-5-6-7-8-9-10e
DB Renegade Row
inbetween rounds run 2 rounds

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