These are add-on rounds of 12 different exercises of increasing reps. The entire thing should take 40 min.+. Read the workout breakdown below carefully for details on how this one works.
I credit owner of CROSSFIT S3, Kirk Dewaele, with this workout pattern.
Equip: Mat, Bench/ Box, Heavy Dumbbells (DBs), and a Medicine Ball (MB)
11 x Reptile Push-Up (R and L = 1) (mod: put top foot down on floor OR go to one knee)
10 x MB Plank Double-Footed Hop-Overs (over 1 DB on floor OR bench)(R and L = 1)
9 x DB Thruster
8 x Plyo Step-Ups (a la Erin Stern) (R and L = 1)(challenge: hanging DBs)
7 x Knee-Slap Tuck Jump to Box Jump (mod: prisoner squat - step up - prisoner squat - step off)
6 x Double-Arm DB Snatch
5 x SDLHP
4 x Slam Ball Star Jump,
3 x Sumo Squat Curl and Press,
2 x Hand-Release Bench-Facing Burpee (Burpee-Broad Jump over)(mod: step up/over OR lunge)
1 x (Atomic) Man Maker (Row R, PushUp, Row L, PushUp, Stand/ Press, OH Lunge R, OH Lunge L)