S3 Conditioning: The "So Stinkin' Hard" Workout

WARM-UP:

*3 min. Traveling Dynamic Stretch

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-modify by cutting #s in half, or just get as far as you can before time is called

-10 min. limit to ea. set

-START w/ THE “@ Top of Ea. Minute” EXERCISE 1st!!!

SET #1:

*20 x DB Man Maker

-@ Top of Ea. Minute: 10 x Knees-to-Elbows Tuck Jump

-2 min. to finish once 1st person done

SET #2:

*75 x Wall Ball

-@ Top of Ea. Minute: 5 x Pull-Up (mod: jumping pull-ups (set up box beneath bar))

-2 min. to finish once 1st person done

SET #3:

*5 x 200m Run

-@ Top of Ea. Minute: 10 x OH Lunge Jump (arms locked out straight above head)

-2 min. to finish once 1st person done

SET #4:

*40 x 90 Degree Decline Push-Up (feet atop high box, hands on floor, 90 angle of hips, shoulders directly on top of hands, drop top of head to floor and push-up)

-@ Top of Ea. Minute: 8 x Box Jump

-2 min. to finish once 1st person done

SET #5:

*30 x MB Halo + Punch Squat

-@ Top of Ea. Minute: 6 x Squat-Thrust-Lateral Jump over rope/ DB/ MB

-2 min. to finish once 1st person done

THIS ONE WAS SO STINKIN' HARD!!!