Core, Core and More Core: Tonight's S3 Conditioning Plan

TRAVELING DYNAMIC STRETCH:

-Samson Lunge, Lunge-DriveUp, Spiderman Crawl, InchwormUp-Down, Side Shuffle, A-Skip, Power Skip

METABOLIC WARM-UP:

Tabata: alt. rounds of Air Squat and Hand-Release Push-Up

SET #1:

*30 x Walking KB/ Plate Goblet Lunge (c/o Fight Gone Mad)

*300m Run

*20 x Walking KB Goblet Lunge

*200mRun

*10 x Walking KB Goblet Lunge

*100m Run

GLIDE WORK A:

3 Rounds -

*30 sec. x Plank Tuck-In

*30 sec. x Supine Tuck-In

SET #2:

*30 x Barbell Windshield Wiper (mod: w/ DBs, bend legs)

*300m Row

*20 x Barbell Windshield Wiper

*200m Row

*10 x Barbell Windshield Wiper

*100m Row

GLIDE WORK B:

3 Rounds -

*30 sec. x Plank Pike-In (challenge: Push-Up + Pike-In)

*30 sec. x Seated Bum Glide

SET #3:

*30 x Handstand Shoulder Taps (mod: decline plank atop box OR regular plank on floor)

*300m Run

*20 x Handstand Shoulder Taps

*200mRun

*10 x Handstand Shoulder Taps

*100m Run

GLIDE WORK C:

3 Rounds -

*30 sec. x Plank Windshield Wiper

*30 sec. x Hyper Plank Glide (like “Evil Wheels”)

SET #4:

*30 x Ring Row (challenge: + Knee Tuck-In) OR 1/2 T2B + Straddle

*300m Row

*20 x Ring Row OR 1/2 T2B + Straddle

*200m Row

*10 x Ring Row OR 1/2 T2B + Straddle

*100m Row

FINISHER: Tabata: Burpee