Friday 11am S3 Conditioning Preview - Obstacle Courses (Back by Popular Demand)

WARM-UP:

20-15-10-5 x 

*Air Squat

*Mtn. Climb (R and L = 1 rep)

10 lengths (5 ea. person)(switch ea. length) -

*Wheel Barrow across long length of room (or short length of parking lot)

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WRITE FIRST COURSE UP ON WHITE BOARD!!

COURSE #1 (bodyweight only):

4 Rounds of Descending Reps:

*40-30-20-10 x Box Jump

*50m Run (to 100m run mark)

*40-30-20-10 x Push-Up

*150m Run (to bottom of driveway)

*40-30-20-10 x Squat Jump

*200m Run (back into gym)

-PUT BOXES AWAY B4 STARTING COURSE #2

COURSE #2: (KBs on side edges of room, DBs @ back of room)

3 Rounds of Descending Reps:

*30-20-10 (1/2 reps R, then 1/2 reps L) x KB Long Cycle (Clean and Press)

*DB OH Lunge to front of room (drop DBs @ door)

*100m Side Shuffle (to dumpster)

*30-20-10 x Squat-Thrust-Jump (challenge: BURPEE!)

*100m Side Shuffle (back to gym entrance, face same direction - other leg lead)

*DB OH Lunge to back of room

FINISHER (Insturctor’s Choice):

Tabata: Burpee

Tabata: Stay-Down Split Squat Plyo (alt. legs ea. round)

Tabata: Double-Under (mod: Lateral Hop over DB, Tuck Jump, or Singles)