Mini-WODs @ S3 Conditioning (Sat. 11am)

Equip: 2 matching KBs, Jump Rope, Rower

WARM-UP:

*Dynamic Stretch

*10-8-6-4-2 x Air Squat

*10-8-6-4-2 x Push-Up

*100m Run

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-Write the Mini-WODs up on white board

3 Rounds -

*150m Row

*15 x Bottom-Up KB Thruster

*150m Row

*15 (ea. arm) x Single-Arm KB Sumo Deadlift High Pull

3 Rounds -

*100 x Jump Rope (challenge: S-L 50xR, 50xL)

*10 ea. arm x Single-Arm KB OH Walking Lunge

*100 x Jump Rope (challenge: S-L 50xR, 50xL)

*10 x KB Deadlift + 180 Hop

3 Rounds -

*200m Run

*20 x KB Swing

*200m Run

*20 x KB Goblet Squat (Jump)

3 Rounds - 

*10 lengths x 10m Shuttle Run

*10 x 2KB Burpee Deadlift

*10 lengths x 10m Shuttle Run

*10 x 2KB Push Press