Ladder Pairings @ S3 Conditioning

Equipment: Box (20"), Heavy Dumbbells (15 lb.), 1 Extra Heavy Dumbbell (25 lb.), Slam Ball (15 lb. & 20 lb.)

WARM-UP:

*500m Row

*50 x Walking Lunge

*50 x Plank + alt. Windmill

LADDER #1-

30-20-10 (15-10-5 ea. leg/ arm) x

*1DB Weighted Step-Up (DB in R arm when R leg working; all R, then all L)

*1DB Push-Up + Row (all R arm, then all L arm)

PARTNER SPRINT INTERVAL (take turns w/ partner working and resting) -

4 Rounds -

*P1: 200m Sprint, while P2 rests

*when P1 returns, P2: 200m Sprint, while P1 rests

LADDER #2 -

20-15-10 x 

*Ring Row + alt. Knee-In

*Thruster + alt. Front Kick

PARTNER WEIGHTED SPRINT INTERVAL -

2 Rounds -

*P1: 200m Sprint w/ 15 lb. Slam Ball, while P2 rests

*when P1 returns, P2: 200m Sprint w/ 15 lb. Slam Ball, while P1 rests

LADDER #3 -

*30-20-10 x Slam Squat (20 lb. slam ball)

*15-10-5 x Burpee-Box Jump (20” box)

FINISHER/ SPRINT INTERVAL -

*200m All-Out Sprint