Fun With Failure + Speed Work (S3 Conditioning)

WARM-UP:

*Dynamic Stretch w/ PVC

*PVC Push Press

*PVC SDLHP

*PVC Hang Clean

*Dynamic Warm-Up for speed (include plyos)

FUN W/ FAILURE #1 (*barbell OR DBs)(8.5 min.):

3 Rounds -

*2.5 min. x Push Press 

*as soon as you rest/ break form/ fail, remainder or time x Sumo Deadlift High Pull

*30 sec. x REST

SPEED WORK #1- 

3 Rounds -

*200m Run

*10 x Burpee

*1 min. x REST b/w rounds

FUN W/ FAILURE #2 (mat, pull-up bar)(8.5 min.):

3 Rounds -

*2.5 min. x Push-Up (challenge: Chest-to-Bar push-up atop barbell)

*as soon as you rest/ break form/ fail, remainder or time x Squat-Thrust-Jump to K2E

*30 sec. x REST

SPEED WORK #2 -

3 Rounds -

*200m Run

*30 x Lateral Hop over barbell

*1 min. x REST

FUN W/ FAILURE #3 (barbell and MB)(8.5 min.):

3 Rounds -

*2.5 min. x Hang Clean

*as soon as you rest/ break form/ fail, remainder or time x Wall Ball

*30 sec. x REST b/w rounds