Box Brief:
Wayne Endurance Bring a Friend Week 4.23- 4.30
Conditioning
AMRAP 25
16 Cal Row
8 DB Hang Clean + Jerk Right Arm
16 V-Ups
8 DB Hang Clean + Jerk Left Arm
16 Box Jumps
– 5min Rest –
AMRAP 10
30s Plank Hold
30s left plank hold
30s right plank hold
10 hollw rocks
10 spidermans
16 Cal Row
8 DB Hang Clean + Jerk Right Arm
16 V-Ups
8 DB Hang Clean + Jerk Left Arm
16 Box Jumps
– 5min Rest –
AMRAP 10
30s Plank Hold
30s left plank hold
30s right plank hold
10 hollw rocks
10 spidermans
Intent: Take the mental approach that part 1 is the high intensity workout and part 2 is more active recovery. Push the pace on the DB Clean and Jerks, hangin on for all 8 reps unbroken.