Friday January 12th – Sprint Conditioning Assessments + AMRAP

Friday: 1/12

Mobility Series: 5-6 Minutes

Lower Body 2 Moves –  3x Kneeling Lift Off w/ PVC and 2x Ankle Rocks with :30 Holds   

Sprint Conditioning Assessments: – Campers Choice – Pick one, you test the other the following week.

  • 10 Minute Max for Entire Class: Rest when done until on done or until your turn.
  • 1 Minute Airbike Max Cals (Set Timer. Record Cal Scores. This will Floor Folks)
  • 2 Minute ERG Max Meters (Set Timer. Record Meter Scores)


20 Minute AMRAP:

6x Pull Ups

8x  2KB Deadlift R:(88+/60+),W:(60+/50+),B:(40+/30+)

10x  Dips

12x KB Swings

20x Double Unders / 60 Singles