Preview of Friday 11am S3 Conditioning Class

TEAM RELAY DAY

WARM-UP:

*400m Run - w/ commands every ~20 feet...i.e. 4 x lunges, 4 x push-ups, 4 x squats

*divide group into teams of 4

*if not enough people, each person does this as an individual AMRAP; 10 reps ea. exercise

EQUIPMENT:

#1s: Dynamax Ball @ wall

#2s: High Box OR Plate Stack

#3s: Pull-Up Bar Spot (maybe a Low Box for modifications)

#4s: Bumbered Barbell

RACE #1 - 10 min. AMRAP:

*On Each Minute: 3 x Burpee

#1 (Pace-Setter): 10 x Wall Ball

#2: Box Jump 

#3: 2x K2E to 2x Plank - Hop In (repeat back n forth, up and down from bar)

#4: Lateral Squat Jump over barbell (challenge: touch fingers to floor on ea. squat)

-rotate when Wall Ball-er hits 10 reps

RACE #2 - 10 min. AMRAP:

*On Each Minute: 10 x Mountain Climb

#1 (Pace-Setter): 100m Med Ball Run

#2: Squat-Thrust-Box Jump (challenge: Burpee Box Jump)

#3: Squat Jump - Pull Up

#4: Broad Jump through barbells/ Sprint back

RACE #3 - 10 min. AMRAP:

*On Each Minute: 5 x Knee-Slap Tuck Jump

#1 (Pace-Setter): 5 x Med Ball Burpee - Straight Ahead Wall Toss

#2: Plyo Switch-Steps

#3: 1/2 T2B + Straddle Out/ In

#4: Burpee-Lateral Hop back and forth over your barbell

RACE #4 - 10 min. AMRAP:

*On Each Minute: 6 x Lunge Jump

#1 (Pace-Setter): 10 x Sumo Squat Wall Ball

#2: Decline Push-Up

#3: 10 x Hanging Mtn. Climb to 10 x High-Knee Run (repeat, up/ down from bar)

#4: Side Shuffle thru barbells w/ Squat-Thrust @ end of ea. barbell