S3 Conditioning - "Back to Basics" Day (nothing fancy, just hard work)

4 Basic Tabatas and a Mile Run

*Note: Tabata = 8 rounds of - 20 sec. of work/ 10 sec. of rest (4 min. total)

WARM-UP:

9 Round Tabata: alt. rounds of Air Squat/ Push-Up/ Sit-Up

TABATA #1: Barrier Broad Jump (hop down line of barbells there/ back) 

*Upon Immediate Completion of Tabata: 400m Run Sprint

TABATA #2: Burpee-Lateral Hop over barbell

*Upon Immediate Completion of Tabata: 400m Run Sprint

TABATA #3: Row (challenge: Seated Slam Ball Overhead Toss during 10 sec. int.)

*Upon Immediate Completion of Tabata: 400m Run Sprint

TABATA #4: Slam Squat

*Upon Immediate Completion of Tabata: 400m Run Sprint

if time...finish with this super challenge:

TABATA #5: Pull-Up