Monostructural Conditioning, Sprint Interval Repeats
“Rowing Twenties”
AMRAP 15, in teams of 3:
20/18 calorie row
SC=15/12 calorie row, RX=20/18 calorie row, RX+=25/20 calorie rowed
Odd Object Conditioning, Sprint Interval Repeats
“Soaring Sixteens”
AMRAP 10, in teams of 3:
16 dumbbell sit-ups
SC=medium difficulty, RX=20#/10# dumbbell, RX+=40#/30# dumbbell
Score=total # of sit-ups
Gymnastics Conditioning, Sprint Interval Repeats
“Flipt Script”
AMRAp 10, in teams of 3:
SC=Max time floor plank hold
OR
RX=Max time handstand hold
OR
RX+=Handstand walk for distance
Score, SC=total plank time
Score, RX=total handstand time
Score, RX+ total HS distance