Preview of Tuesday's S3 Conditioning Class

This class is a repeat (with some slight changes) of the S3 Conditioning class I hosted just this past Saturday.  All new people attending tomorrow; shouldn't be a repeat for a single person.  This one is worth doing again...extremely tough...so much so that we had one thrower-upper the first time around!  

S3 Conditioning classes are still free for members and non-members, alike, throughout the month of March.  Milk it for all it's worth...while it lasts.  Sign up for a class (or two or three) here: https://clients.mindbodyonline.com/ASP/home.asp?studioid=24438

One Minute, All Together Now!

WARM-UP/ SET #1:

*100 x Air Squat/ Sumo Squat (alt. Air Squat w/ Sumo Squat every 10 reps)

-Upon Completion: begin Cardio Set: 100m Run Repeats OR Shuttle Sprint (if room in lot)

-Once Entire Class Finishes 100: 1 more min. x Cardio Set

SET #2:

*90 (45R, then 45L) x Single-Leg Squat + Fwd. Reach

-Upon Completion: begin Cardio Set: 2x Burpee + 2x Star Jump

-Once Entire Class Finishes 100: 1 more min. x Cardio Set

SET #3:

*80 x Plank + Hands Hop (challenge: Hands AND Feet)(mod: Plank Shoulder Taps)

-Upon Completion: begin Cardio Set: Squat-Thrust-180 Jump (challenge: knee-slap tuck 180)

-Once Entire Class Finishes 100: 1 more min. x Cardio Set

SET #4:

*70 x Stiff-Leg DB Deadlift High Pull 

-Upon Completion: begin Cardio Set: Jump Rope (toughest version you can do - Dbl. Under, S-L, etc)

-Once Entire Class Finishes 100: 1 more min. x Cardio Set

SET #5:

*60 x Plank + DB Row

-Upon Completion: begin Cardio Set: 10x Lateral Hop - 10x D-L Plank Hop (both over 1DB)

-Once Entire Class Finishes 100: 1 more min. x Cardio Set

SET #6:

*50 (25 ea.) x Single-Leg Box Jump (may use 1 or 2 45 lb. plate(s), instead of box)

-Upon Completion: begin Cardio Set: 100m Run Repeats OR Shuttle Sprint (if room in lot)

-Once Entire Class Finishes 100: 1 more min. x Cardio Set

SET #7:

*40 (20 ea.) x Pillar Lunge Thruster (fwd. and bkwd. = 2 reps)

-Upon Completion: begin Cardio Set: 2x Burpee + 2x Star Jump

-Once Entire Class Finishes 100: 1 more min. x Cardio Set

SET #8:

*30 x Weighted Box Jump

-Upon Completion: begin Cardio Set: Squat-Thrust-180 Jump (challenge: knee-slap tuck 180)

-Once Entire Class Finishes 100: 1 more min. x Cardio Set

SET #9:

*20 x DB Pike Push-Up + Triceps Extension

-Upon Completion: begin Cardio Set: Jump Rope (toughest version you can do - Dbl. Under, S-L, etc)

-Once Entire Class Finishes 100: 1 more min. x Cardio Set

SET #10:

*10 x DB Burpee to Sumo Squat Curl and Press

-Upon Completion: begin Cardio Set: 10x Lateral Hop - 10x D-L Plank Hop (both over 1DB)

-Once Entire Class Finishes 100: 1 more min. x Cardio Set