S3 Conditioning - "Totally Atomic"

Equipment: Heavy DBs (I used 20s)

*Another workout inspired by fellow instructor, Elizabeth Kapsiak...

A) WARM-UP:

3 Rounds -

*100m Run

*5 x Triceps Push-Up

*Dynamic Stretch

B) SPRINT/ MAN MAKER WORKOUT:

1a) 3 Rounds -

*200m Sprint

*5 x Atomic Man Maker

1b) 30-20-10 x 

*Pull-Up 

*DB Push-Up 

*DB Front Squat

(3 rounds of descending reps: 30 x ea. exercise, then 20 x ea., then 10 x ea.)

2a) 2 Rounds -

*200m Sprint

*5 x Atomic Man Maker

2b) 20-10 x 

*Pull-Up

*DB Push-Up

*DB Front Squat

(2 rounds of descending reps: 20 x ea. exercise, then 10 x ea.)

3a) 1 Round -

*200m Sprint

*5 x Atomic Man Maker

3b) 10 ea. x 

*Pull-Up

*DB Push-Up

*DB Front Squat