S3 Conditioning - 2:30 ON/ :30 OFF

Equip: Pull-Up Bar, Box (erin used 24"), Barbell (erin used 85 lb.)

WARM-UP:

2 Rounds -

*10 x Air Squat to Pop-Up Push-Up

*200m Run (time saver option: 100m Run)

*Dynamic Stretches

PATTERN:

4 Rounds (8.5 min.) -

2.5 min. ON/ 30 sec. OFF AMRAP -

*5 x A

*5 x B

#1:

3 Rounds (8.5 min.) -

2.5 min. ON/ 30 sec. OFF AMRAP -

*5 x Pull-Up

*5 x Burpee(-Box Jump)

#2:

3 Rounds (8.5 min.) -

2.5 min. ON/ 30 sec. OFF AMRAP -

*5 x Power Clean (*barbell OR DBs)

*5 x Knee-Slap Lateral Tuck Jumps over bar (R and L = 1 rep)

#3:

3 Rounds (8.5 min.) -

2.5 min. ON/ 30 sec. OFF AMRAP -

*5 x Squat-Thrust-Deadlift (*barbell or DBs)

*5 x Sumo Deadlift High Pull (*barbell or DBs)

#4:

3 Rounds (8.5 min.) -

2.5 min. ON/ 30 sec. OFF AMRAP -

*5 ea. arm x Handstand (vs. wall) + alt. Lateral Arm Raises (challenge: hand to thigh)

*5 x Toes-to-Bar (mod: V-Up on floor)