S3 Conditioning - Today 10am

WARM-UP:

3 min. x Jumping Jack

-@ Top of Ea. Min.: 3 x Jacking Squat-Thrust (challenge: Jack Burpee)

LADDER/ REP PAIRING #1:

60-50-40-30 sec. x Lateral Hopping KB Squat Swing (back n forth, R and L)

6-5-4-3 x Atomic Man Maker

TABATA RUN #1: (run the 400m course together)

8 Rounds - 20 sec. x Sprint; 10 sec. x Push-Up (mod: Plank Hold)

LADDER/ REP PAIRING #2:

60-50-40-30 sec. x Fwd. Hop-Hop-Knee-Slap Tuck Jump

6-5-4-3 x Side Lunge Thruster (R and L = 1)

TABATA RUN #2: (use the distance b/w building by the dumpster)

8 Rounds - 20 sec. x Sprint; 10 sec. x Broad Jump

LADDER/ REP PAIRING #3:

60-50-40-30 sec. x 2x Side Shuffle-Drop to Plank (chllnge: + Push-up)

6-5-4-3 x KB Suitcase Deadlift + 180 (R arm + L arm = 1 rep)

TABATA RUN #3: (use the distance b/w building by the dumpster)

8 Rounds - 20 sec. x DB Bear Crawl; 10 sec. x Front Rack Weighted Run

LADDER/ REP PAIRING #4:

60-50-40-30 sec. x 4-count Mtn. Climb + Push-Up Hop-In OR 4-count MC to DB Row R and L

6-5-4-3 x KB Halo Thruster (Halo to R and Halo to L = 1 rep (2 squats))

TABATA RUN #4:

8 Rounds - 20 sec. x High Knee Run; 10 sec. x Butt Kickers (400m course)

OR

8 Rounds - 20 sec. x Burpee Broad Jump; 10 sec. x Hold Bottom of Squat (b/w bldg)