S3 Conditioning - "Thirty Second Throwdown"

Equip: Mat, Jump Rope, Box (24"), Heavy DBs (20 lb.), Wall Ball (14 lb.)

WARM-UP:

3 Rounds -

*30 sec. x Air Squat

*30 sec. x Push-Up

*30 sec. x Sit-Up

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#1 (legs):

3 Rounds -

*30 sec. x Wall Ball

*30 sec. x Weighted alt. Lunge Jump (Wall Ball held centered @ chest)

*30 sec. x Box Jump 

*30 sec. x Rest

Run/ Rope Interval:

1 Round -

*300m Run

*300 x High Knee Jumps of Rope 

#2 (shoulders):

3 Rounds -

*30 sec. x Clapping Push-Up (mod: on knees OR shoulder-tapping push-up)

*30 sec. x DB Push Press

*30 sec. x Handstand alt. Shoulder Tap (mod: 90 degree decline plank @ box)

*30 sec. x Rest

Run/ Rope Interval:

2 Rounds -

*200m Run

*200 x High Knee Jumps of Rope

#3 (abs):

3 Rounds -

*30 sec. x Knees-to-Elbows (a.k.a. Hanging Tuck-Ups from pull-up bar)

*30 sec. x Elbow Plank + 1 DB Pass-Under

*30 sec. x V-Up (a.k.a. Pike-Up on floor)

*30 sec. x Rest

Run/ Rope Interval: 

3 Rounds -

*100m Run

*100 x High Knee Jumps of Rope

#4 (legs):

3 Rounds -

*30 sec. x Squat to Box Jump (challenge: fingertips touch floor on squat, jump up to box, land in squat w/ fingertips to box)

*30 sec. x Right: Single-Leg DB Deadlift

*30 sec. x Left: Single-Leg DB Deadlift