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Lets kick off the weekend right!

Simple, kick ass conditioning today!

It looks like everyone pushed the weights pretty hard yesterday in the deck of cards workout.

Today we will challenge our conditioning.

We’ll start with 5 minutes of joint mobility and then we will do a simple warm up.

You will have the choice of jump rope of row ladders today, so you will warm up accordingly

20 seconds work/20 seconds rest for three rounds of:

  • Row, ski, Air Dyne or jump rope (depending on what you’re doing in the WO)
  • Push ups
  • Jumping jacks

Row,Jump rope,ski erg or Air Dyne/Burpee ladders (alternate between the 2)

  • Row 100m or 100 revs of jump rope/5 burpees
  • Row 200m or 200 revs/10 burpees
  • Row 300m or 300 revs/20 burpees
  • Row 400m or 400 revs/30 burpees
  • Row 400m or 400 revs/30 burpees
  • Row 300m or 300 revs/20 burpees
  • Row 200m or 200 revs/10 burpees
  • Row 100m or 100 revs of jump rope/5 burpees

Do this as fast as you can!

You should shoot for under 30 minutes!

Boxing Mike should wear the weight vest!!

Have a great weekend!!!!!