12 Minutes - NO REST! (S3 Conditioning Thurs 7pm)

WARM-UP:

4 Rounds -

*10 x Air Squat

*10 x Push-Up

*10 x Sit-Up

SET #1: 

2 Rounds (12 min.) -

1 min. x DB Thruster

1 min. x KB Juggle Swing (Single-Arm, switch arms ea. rep)

1 min. x DB Squat Clean

1 min. x KB Juggle Swing

1 min. x DB OH Lunge in Place

1 min. x KB Juggle Swing

SET #2: 

2 Rounds (12 min.) -

1 min. x 1DB or 2 DBs AbMat Get-Up (mod: weighted AbMat Sit-Up)

1 min. x Tri Dip - Swing - Push-Up (b/w 2 boxes/ plate stacks)(mod: stand in b/w)

1 min. x 3x Around-the-World to 3x DB Jump Squat

1 min. x Tri Dip - Swing - Push-Up

1 min. x alt. Single-Arm DB Snatch (w/ 1 DB in ea. hand)

1 min. x Tri Dip - Swing - Push-Up

SET #3: 

2 Rounds (12 min.) -

1 min. x Jack Feet Up to Boxes - Decline DB Plank Row R and L (mod: on floor)

1 min. x KB SDLHP atop 2 boxes/ plate stacks

1 min. x DB Lunge-Curl-Switch

1 min. x KB SDLHP atop 2 boxes/ plate stacks

1 min. x KB Halo Thruster

1 min. x KB SDLHP atop 2 boxes/ plate stacks

FINISHER:

10 Rnd. Tabata: alt. legs of KB OH Split Squat (challenge: split squat plyo)