Circuit City @ S3 Conditioning

WARM-UP:

3 Rounds -

*10 x Slam Ball Jumping Jack

*Rolling Slam Ball Bear Crawl there/ back

STATIONS SET-UP:

1) Resistance Band tied to pole

2) Slam Ball

3) Wall Ball, Mat

4) Set of DBs

STATIONS - #1 (10 min.):

2 Rounds - (15 sec. transition b/w ea. station)

1. 1 min. x Resisted Sprint (tied to pole)
2. 1 min. x (Jumping) Slam Squat 
3. 1 min. x Split Squat Wall Ball (all R leg round 1; all L leg round 2)
4. 1 min. x DB Sumo Jack

RUN -

4 Rounds -

*100m Sprint

-20 sec. REST (keep track of your own clock)

STATIONS - #2 (10 min.):

2 Rounds - (15 sec. transition b/w ea. station)

1. 1 min. x Resisted Bkwd. Sprint
2. 1 min. x Rolling Slam Ball Push-Up
3. 1 min. x Tuck Roll to Wall Ball (mod: just wall ball)
4. 1 min. x DB Push-Up - Hop In - 3x Sumo Squat + Bicep Curl

RUN -

3 Rounds -

*200m Sprint

-30 sec. REST (keep track of your own clock)

STATIONS - #3 (10 min.):

2 Rounds - (15 sec. transition b/w ea. station)

1. 1 min. x Resisted Push-Up (challenge: alt. Single-Leg)
2. 1 min. x Slam Ball Thrusting Dynamic Lunge (hop out to lunge w/ SB @ chest, hop both legs center while thrusting SB overhead)
3. 1 min. x Burpee-Wall Ball
4. 1 min. x V-Sit Cherry Pick

RUN -

2 Rounds -

*400m Sprint

-60 sec. REST