Thursday March 22 – 25-Min Strength + Conditioning AMRAP

Thursday: 3/22

5 min extended warm up with animal partner relay (I go you go) width of the gym (down and back)

Bear Crawl

Crab walk

Cat crawl

Duck walk

Monkey Crawl


25 Min AMRAP

– 8x (Total 4/Side) Kneeling Single Arm Press R:(53+/40+) W:(40+/30+) B:(30+/20+)

– 10x (Total 5/Side) 1-KB Renegade Row  R:(53+/35+)W:(40+/25+) B:KB Bent Row (40+/30+)

– 12x (Total 6/Side) Goblet KB Step Ups R:(53+/40+) W:(40+/30+) B:(30+/20+)

Then, alternate after each RND between:

  • 400m Ralph McGill Run

  • 25x Double Unders or 75x Singles

  • 250 meter Row