Tri-Modal Conditioning, Long-Duration
AMRAP 25, in teams of 2:
90 pull-ups, strict
90 burpees over planker
90 sit-ups with med-ball pass
90 overhead squats
100 meter buddy carry
Sit-ups: RX=20/14. SC= heaviest ball that allows for quick sit-ups.
Overhead squats: RX=45/35. “Resting” teammate holds empty bar overhead.
After-Hour Accessory Exercise
Upper back: Barbell shrugs, 3 sets of 10 across, heavy.
Lower back: Back extensions on GHD, 3 sets of 10 (across if weighted).
After: Accessory exercise, record workout results in Sugar WOD, clean/return equipment.
Before: Check results for 2-06-16 (this is similar). Wear lifting shoes for OHS as needed.