Preview of Today's S3 Conditioning Class - 11am

WARM-UP:

3 Rounds -

*200m Run: 100m Jog, 100m Power Sprint back up hill

*5 x Fwd. Lunge R and L to Side Lunge R and L

ADD-ON ROUNDS #1: (1 DB or KB)

1. 10 x Burpee
2. Rnd. 1 + 10 ea. x Single-Arm Thruster
3. Rnd. 2 + 10 ea. x Split Squat DB/ KB Swing
4. Rnd. 3 + 20 x Monkey Push-Up (mod: @ incline)

PARTNER PACE-SETTER MET CON:

5 min. AMRAP -

*P1 (pace-setter): 10 x Plyo Switch Steps (R and L = 1 rep) 

*P2: KB Halo Thruster until P1 finishes; switch!

ADD-ON ROUNDS #2: (shared box, 1 DB or KB)

1. 6 x Decline Push-Up to 90 Degree Push-Up (mod: regular p-up to pike p-up)
2. Rnd. 1 + 6 x S-A DB/ KB Burpee-Deadlift-Lateral Hop over
3. Rnd. 2 + 6 ea. x Weighted Lunge Jumps (DB or KB held centered chest high)
4. Rnd. 3 + 30 x Front Squat

PARTNER PACE-SETTER MET CON:

5 min. AMRAP -

*P1 (pace-setter): 5 x Squat-Thrust-Jump Over/ Up to Box (mod: phantom hop)

*P2: Grasshoppers OR Mtn. Climb until P1 finishes; switch!

ADD-ON ROUNDS #3: (bodyweight only)

1. 15 x Jump Squat
2. Rnd. 1 + 15 x Up-Down
3. Rnd. 2 + 15 x Jack Push-Up
4. Rnd. 3 + 40 x Tuck Jump

FINISHER:

*TABATA: Split Squat Lateral Plyo (switch legs ea. round)(stay down entire 20 sec.)

ABS (if time):

3 Rounds -

*30 sec. x K2E OR T2B

*30 sec. x Supine Tuck-Up OR Pike-Up