S3 Conditioning - A Whole New Way to AbMat!!

WARM-UP:

Dynamic Stretch

BURPEE/ SHUTTLE RUN COUNTDOWN:

• 10 x Burpee  - 10 x 10m Sprint lengths
• 8 x Burpee - 8 x 10m Sprint lengths
• ...all the way down by 2s to 2

JUMP ROPE/ AB COUNTDOWN:

• 200 x Jump Rope Singles
• 20 x AbMat DB Thruster (w/ 1 DB @ chest in sit-up, then thrust OH on the stand; OR for a challenge: 2 DBs @ shoulders in sit-up, then thrust OH) http://www.youtube.com/watch?v=sicIenR27c8
• 150 x Jump Rope Singles
• 15 x AbMat DB Thruster
• 100 x Jump Rope Singles
• 10 x AbMat DB Thruster

Beginners: just do AbMat Sit-Ups

RUN/ STRENGTH COUNTDOWN: (mod: cut reps/ distance in 1/2)

• 30 x OH Squat
• 300m Run
• 20 x OH Squat
• 200m Run
• 10 x OH Squat
• 100m Run

JUMP/ SHUTTLE RUN COUNTDOWN:

• 10 x Tuck Jump to Pike Jump  - 10 x 10m Sprint lengths
• 8 x Tuck Jump to Pike Jump - 8 x 10m Sprint lengths
• ...all the way down by 2s to 2

JUMP ROPE/ AB COUNTDOWN:

• 100 (50 ea.) x Single-Leg Jumps of Rope
• 10 (5 ea.) x Pistol AbMat Get-Up (challenge: w/ 1DB @ chest) http://www.youtube.com/watch?v=pv5PvJXf1H8&feature=fvsr
• 80 (40 ea.) x Single-Leg Jumps of Rope
• 8 (4 ea.) x Pistol AbMat Get-Up
• 60 (30 ea.) x Single-Leg Jumps of Rope
• 6 (3 ea.) x Pistol AbMat Get-Up
• 40 (20 ea.) x Single-Leg Jumps of Rope
• 4 (2 ea.) x Pistol AbMat Get-Up

Beginners: just do AbMat Sit-Ups w/ 1 DB

RUN/ STRENGTH COUNTDOWN: (mod: cut reps/ distance in 1/2)(mod: do w/ 1 DB)

• 30 x OH alt. Lunge (PVC/ Barbell overhead)
• 300m Run
• 20 x OH alt. Lunge
• 200m Run
• 10 x OH alt. Lunge
• 100m Run