Relay Races Once Again @ S3 Conditioning

RELAY RACE DAY - TAKE 2!

WARM-UP:

*Dynamic Stretch in place

Choose A or B:

A) 2 Rounds -

-5 x Wall Squat 

-5 x Push-Up + Hop In to side of hands

STATION SET-UP/ EQUIP (teams of 4):

#1: Rower and DBs

#2: Kettlebell (1.0 pood)

#3: 2 Parallettes

#4: Jump Rope and DBs

RACE #1 (12 min. AMRAP):

#1 (Pace-Setter): 150m Row

#2: KB Juggle Swing

#3: Burpee Lateral Hop over parallette

#4: DB Push-Up + Lateral DB Plank Walk over rope 

RACE #2 (12 min. AMRAP):

#1 (Pace-Setter): 10 x DB Shoulder Press - 100m Row - 10 x DB Shoulder Press

#2: Single-Arm KB Sumo Deadlift High Pull (alt. arms ea. rep)

#3: Parallette Pass Through (to open hips on both front and reverse plank)

#4: Double-Unders (mod: your hardest version of jumping rope)

RACE #3 (12 min. AMRAP):

#1 (Pace-Setter): 100m Row + 5 x DB Renegade Row

#2: Single-Arm atop KB Burpee-Deadlift + Lateral Hop-Over KB

#3: Parallette Push-Up (mod: tricep push-up on the floor/ on knees on the floor)

#4: Taut Rope OH: Squat-Tuck Jump-Land in Squat (mod: OH Rope Squat)