S3 Conditioning - Today @ 11am

WARM-UP:

9 Round Tabata: alt. 3 exercises 20 sec. ON/ 10 sec. OFF -

*Air Squat

*Push-Up

*High-Knee Run

GIANT PARTNER ASSIGNMENTS:

-partner 1 chips away at the strength rep assignment, while partner 2 works a cardio assignment, switch when person 2 returns from cardio

-@ the switch, tell your partner what # you’re at on the strength rep assignment

-done when all reps completed of the strength exercise

First Team Done Yells Out; Then 1 Min. Remains:

Strength: 100 x DB (or barbell) Thruster

Cardio: 5 x Burpee-Broad Jump (turn and repeat, stay in place)

*early finishers, feel free to keep going higher than 100 thrusters

First Team Done Yells Out; Then 1 Min. Remains:

Strength: 100 x Pull-Up (mod: w/ band, jumping from floor or box)

Cardio: 200m Sprint (challenge: Fwd. there/ Bkwd. back)

*early finishers, feel free to keep going higher than 100 pull-ups

First Team Done Yells Out; Then 1 Min. Remains:

Strength: 100 x Handstand Push-Up (mod: Pike, Decline or 90 Degree Push-Up)

Cardio: 10 Lengths of Shuttle Run (there/ back = 2 lengths)

*early finishers, feel free to keep going higher than 100 HSPUs

First Team Done Yells Out; Then 1 Min. Remains:

Strength: 100 x DB Squat Clean (OR Med Ball Clean!!!)

Cardio: 10 x Fwd./ Bkwd. Hopping KB Swing (Fwd. AND Bkwd. = 1 rep)

*early finishers, feel free to keep going higher than 100 cleans

First Team Done Yells Out; Then 1 Min. Remains:

Strength: 100 x DB Renegade Row (push-up + row R and L)

Cardio: 50 x Jump Rope (challenge: 25-50 Double-Under, dep. how good you are)

*early finishers, feel free to keep going higher than 100 renegade row

FINISHER:

4 Rounds (increasing distances) -

P1: 100m - 200m - 300m - 400m Run

P2: Hold Plank, Burpee, or Air Squat (instructor’s choice)

-switch after ea. completed run!