S3 Conditioning TONIGHT (7pm)...Feel Free to Drop In!

“Uneven Steven with a Partner”

WARM-UP:

1x Air Squat/ 1x Push-Up - Run 50m

2x Air Squat/ 2x Push-Up - Run 50m

...all the way up to 10x Air Squat/ 10x Push-Up - Run 50m

SET #1:

7 min. AMRAP -

P1 (pace-setter): 200m Run

P2: Uneven Thruster (switch heavy side every 5 reps)

-switch!

SET #2:

7 min. AMRAP -

P1 (pace-setter): 20 x Lateral Hop Over Parallette

P2: Uneven DB Jump Squat (switch heavy side every 5 reps w/ 180 jump)

-switch!

SET #3:

7 min. AMRAP -

P1 (pace-setter): 10 x Slam Ball + OH Lunge R and L

P2: Uneven DB Burpee (switch heavy side every 2 reps)

-switch!

SET #4:

7 min. AMRAP -

P1 (pace-setter): 15 x Goblet Squat Jump w/ Slam Ball (held centered chest high)

P2: Uneven Double-Arm DB Snatch (switch every 3 reps)

-switch!

SET #5:

7 min. AMRAP -

P1 (pace-setter): Uneven 100m Weighted Sprint (w/ 2 uneven DBs OR w/ 1 DB; switch hands @ 50m mark)

P2: Plank Jack (challenge: Feet AND Hands, add Push-Up)

-switch!

FINISHER:

2 min. x Side-by-Side Rolling MB Push-Ups w/ Partner

Tabata: Star Jump

Tabata: 1DB Bear Crawl (switch hand holding DB every round)(challenge: rest in plank)