Tonight's S3 Conditioning Class (Drop On In!)

"No Breaks...Or Else"

WARM-UP:

*Traveling Dynamic Warm-Up (in b/w ea. assignment: 3 line suicide jog)

*2 x 200m Run (Fwd. there/ Bkwd. back)

4 min. AMRAP - where the ‘R’ stands for “Reps”:

-4 min. straight of ea. exercise; w/ an alternative exercise for “breaks”

-every time you move away from unbroken reps, you must go to the secondary move

#1: Jump Rope (any kind you want; challenge yourself)(challenge: Double-Unders)

*Every Time You Break/ Pause: 5 x Hand-Release Push-Up

#2: DB Burpee OR Barbell Burpee 

*Every Time You Break/ Pause: 100m Run

#3: Touch-Squat Jump to Pull-Up (mod: jump to bar touch or jumping pull-ups)

*Every Time You Break/ Pause: 10 x DB/ Barbell Press/ Push Press/ Jerk

#4: Slam Squat

*Every Time You Break/ Pause: 100m Run

#5: Walking Lunge (challenge: w/ plate OH)

*Every Time You Break/ Pause: 8 x Plyo Push-Up over plate

#6: Mountain Climb

*Every Time You Break/ Pause: 10 x Front Squat + Plate Punch

#7: Box Jump

*Every Time You Break/ Pause: 20 x Decline Plank Lateral Arm Raises