S3 Conditioning - "Down-the-Line"

EQUIP: Plate (15 or 25 lb.), Thick Band, Kettlebell

SET-UP: row of 6-7 bumpered barbells

“Down-the-Line Drill Day”

WARM-UP:

*1 Air Squat/ 1 Push-Up

*50m Run there (to 100m cone)

*2 Air Squat/ 2 Push-Up

*50m Run back

...all the way to 10 Air Squat/ 10 Push-Up

SUPERSET #1: (PLATE)

3 Rounds of 30-20-10 x

*OH Plate Lunge in place

*Front Squat + Plate Punch (challenge: punch in the down portion of squat)

*Plank Walk Up/ Down Plate

-1 min. to finish when 1st person (besides me) finishes

DOWN-THE-LINE #1:

3 min. AMRAP-

*Jump over barbells down the line there/ Sprint back

SUPERSET #2: (BAND)

3 Rounds of 30-20-10 x

*Resisted Push-Up (mod: on knees)

*Resisted Split Squat (30 reps R, then 30 reps L)

*1 min. Resisted Sprint in Place (leashed to pole) (always 1 min. on this exercise)

-1 min. to finish when 1st person (besides me) finishes

DOWN-THE-LINE #2:

3  min. AMRAP-

*Burpee-Lateral Hop over barbells down the line there (face other way ea. round)

*Sprint back

SUPERSET #3:

30-20-10 x

*KB Suitcase Deadlift - 180 Jump

*KB Goblet Squat

DOWN-THE-LINE #3:

3 min. AMRAP-

*Zig Zag Sprint - Floor Touch/ Squat-Thrust on end of ea. barbell down the line there

*Frog Hop back

SUPERSET #4:

30-20-10 x 

*Single-Arm KB/ DB Thruster (1/2 reps R, then 1/2 reps L)(mod: just press)

*Plate-on-Back Good Morning

DOWN-THE-LINE #4:

3 min. AMRAP-

*Squat-Touch-Jump over barbells down the line there 

*Bear Crawl back