S3 Conditioning - "Within One Minute"

Equip: Slam Ball (20), Box (24”), KB (1.0), Heavy DBs (25 lb.)

WARM-UP:

2 Rounds -

*200m Row

*10 x Sumo Squat-Thrust 

PART A:

3 Rounds -

*Within 1 min.: 21 x Slam Squat (whatever remains of your minute is your rest)

1 min. OFF

3 Rounds -

*Within 1 min.: 15 x Knees to Elbows

1 min. OFF

3 Rounds -

*Within 1 min.: 9 x Burpee Lateral Hop over KB

1 min. OFF

3 Rounds -

*Within 1 min.: 6 ea. arm x KB Clean and Press

1 min. OFF

PART B:

3 Rounds -

*Within 1 min.: 21 x KB Swing

1 min. OFF

3 Rounds -

*Within 1 min.: 15 x Box Jump

1 min. OFF

3 Rounds -

*Within 1 min.: 9 x DB Squat Clean 

1 min. OFF

3 Rounds -

*Within 1 min.: 6 x Renegade Row (DB Push-Up + Row R + Row L)

FINISHER:

Tabata: 8 rounds of 20 sec. ON/ 10 sec. OFF - Hollow Body Hold