S3 Conditioning Obstacle Course Rerun (Old Format/ New Exercises)

Equip: DBs (20s), Heavy Slam Ball (20), Light Slam Ball (10)

WARM-UP:

2 Rounds -

*200m Row

*10 total x Mantis Lunge + Reach

*10 total x Side-to-Side Lunge

Obstacle Course #1:

4 Rounds of Descending Reps -

Start @ back wall:

*40-30-20-10 x Vertical Leap (touch max pull-up bar height)

*DB Inchworm-Push-Up-Hop In to front of room

*40-30-20-10 x Slam Squat

*100m Run to dumpster

*40-30-20-10 x Tuck Jump

*100m Run back to gym 

* DB Inchworm-Push-Up-Hop In to back of room

Obstacle Course #2:

3 Rounds of Descending Reps - (if lots of time, 4 rounds, start @ 40 reps of everything)

Start @ bars:

*30-20-10 x K2E w/ Light Slam Ball Squeezed b/w Knees

*Bkwd. DB Bear Crawl to front of room

*30-20-10 x Slam Ball Goblet Squat (Jump)

*200m Run to bottom of driveway

*30-20-10 x Push-Up + alt. Lateral Arm Raise at bottom of driveway

*200m Run back to gym 

*Bkwd. DB Bear Crawl to back of room