Friday Group Strength and Conditioning

Partner WOD:

1 work/ 1 wall sit

-200 DU’s

-100 Alt Jumping Lunges

-50 Push-Ups

1 work/ 1 Plank hold

-100 Box Jumps

-80 Burpees

-50 Cal bike

-10 D-ball ground over shoulder (no more than 80/60)


Work with your partner to keep sets manageable according to what you can pace.

With jumping lunges, you don’t need to let knees go over toes or keep the back leg straight. Be sure to drive out of the front heel.  In plank hold, maintain hollow body with shoulders protracted and depressed.  Advanced athletes point toes and rest on the tops of your feet.

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