S3 Conditioning - "Saturday Speed, Then Stamina"

Equip: Mat, Jump Rope, 2 Matching Heavy Kettlebells (1.25 pood), Heavy Dumbbells (20 lb.)

WARM-UP:
3 Rounds -
*100 x Jump Rope
*5 x Air Squat to Pop-Up Push-Up


A) SPEED WORK:
10 Rounds of 100m Sprint every :40 sec. (your rest = remainder of :40)

B) STAMINA/ STRENGTH:
30 min. AMROIRAP (As Many Rounds of Increasing Reps As Possible) by 10s -
*400m Run
*10-20-30-40, etc. x 2KB Deadlift
*10-20-30-40, etc. x Hand-Release Push-Up
*10-20-30-40, etc. x Seated DB Shoulder Press
*10-20-30-40, etc. x Broad Jump (do on course as first part of 400m run)