Thurs 7pm S3 Conditioning - "Remaining Time AMRAPs"

WARM-UP:

30-20-10 x 

*Knee Slap High-Knee Run R and L to Instep-Touch Run R and L

*Straight Leg Bicycle 

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Part I:

In 10 Min.:

*800m *Run or Row

AMRAP in Remaining Time:

*5 x Burpee

*10 x Push-Up

*15 x Squat Jump

In 5 Min.:

*400m *Run or Row

AMRAP in Remaining Time:

*5 x Up-Down

*5 x Grasshopper (R and L = 1)(mod: Side Mtn. Climb)

In 2.5 Min.:

*200m *Run or Row

AMRepsAP in Remaining Time:

*G.I. Jane (Burpee to Pull-Up)(mod: Squat-Thrust-Bar Touch)

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Part II:

In 10 Min.:

*800m *Run or Row

AMRAP in Remaining Time:

*5 x Squatting Push-Up (a.k.a. “Monkey Push-Up”)

*10 x K2E Tuck Jump

*15 x Supine K2E Tuck-Up

In 5 Min.:

*400m *Run or Row

AMRAP in Remaining Time:

*5 x Dive Bomber (mod: Pike Push-Up)

*5 x Floor-Touch Broad Jump Fwd. and Bkwd. (fwd. and bkwd. = 1)

In 2.5 Min.:

*200m *Run or Row

AMRepsAP in Remaining Time:

*T-Push-Up (push-up to side plank + arm reach)