S3 Conditioning: "Break It Down, Then Count It Up"

SEGMENTED MOVEMENT AMRAPs

Equip: Slam Ball (20), set of Parallettes, Barbell (45 - 85 (I used 65#)), Resistance Band

WARM-UP:

*Dynamic Stretches (i.e. Toe Hold Squat Stretch, Samson Lunge, Cobra to Down Dog, etc.)

*1 min. x Resisted Bkwd. High Knee Run (tether band to pole)

*Dynamic Stretches

*1 min. x Resisted Bkwd. High Knee Run

*Dynamic Stretches

*1 min. x Resisted Bkwd. High Knee Run

4 min. AMRAP: 

*1-2-3-4-5-6, etc. x Slam Squat to:

*1 x Slurpee

*Upon Immediate Completion of Above AMRAP: 200m Backward Run 

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4 min. AMRAP:

*1 x Burpee-Jump to Pull-Up Bar to:

*1-2-3-4-5-6, etc. x Toes-to-Bar

*Upon Immediate Completion of Above AMRAP: 200m Backward Run

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4 min. AMRAP:

*1-2-3-4-5-6, etc. x Parallette Push-Up to:

*1 x Parallette Pass-Through there/ back

*Upon Immediate Completion of Above AMRAP: 200m Backward Run

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4 min. AMRAP (w/ barbell):

*1 x Squat Clean to:

*1-2-3-4-5-6, etc. x Thruster + Behind-the-Neck Thruster 

*Upon Immediate Completion of Above AMRAP: 200m Backward Run

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4 min. AMRAP (w/ barbell):

*1-2-3-4-5-6, etc. x Hang Power Clean to:

*1 ea. leg x Barbell Front Lunge

*Upon Immediate Completion of Above AMRAP: 200m Backward Run