swarthmore, pa.

629 S. Chester Road 
Swarthmore, PA 19081

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morton, PA.

32 S. Morton Avenue Suite 100, Morton PA. 19070

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© Thomas DeVietro Strength & Conditioning  2016  |  ©  The Ready Room  2018  |  All Rights Reserved

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Spartan Prep Workout: 9/7/19

Updated: Sep 4, 2019

1. 1 Hour Amrap:

1/4 mile run/walk

20 Ball Slams

1/4 mile run/walk

20 TRX Rows

1/4 mile run/walk

20 Thigh Taps

1/4 mile run/walk

20 Box Jumps or Step Ups

1/4 mile run/walk

1 Seated Weighted Rope Pull

1/4 Mile run/walk

1 minute Assault Bike

1/4 mile run/walk

2 Yoke Over

1/4 mile run/walk

2 Yoke Under

1/4 mile run/walk

1 Rope Climb

1/4 mile run/walk

Weighted Walk Parking Lot Loop

1/4 mile run walk

20 Burpees

1/4 mile run/walk

1 Heavy Sled Push- Parking Lot

3 total Miles. 12 Objectives.




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