JUMP-RUN-BURP (S3 Conditioning)

*NOTE: This workout pattern was created by fellow YMCA instructor and friend, Jennifer Skowron.  Thanks so much for sharing your ideas, Jenn.

Equip: Jump Rope, DBs (20s)

WARM-UP:

*Dynamic Warm-Up (include plyos for running)

JUMP/ RUN/ BURPEE #1:

*5 min. x Jump Rope

*5 x Knee Slap Tuck Jump @ the top of ea. minute (challenge: Pike Jump)

*5 x 200m Run

*10 x Double Burpee (burpee w/ 2 push-ups per rep)

STRENGTH #1:

50 x DB Thruster - alternating Palms Fwd. and Palms Inward

JUMP/ RUN/ BURPEE #2:

*4 min. x Jump Rope

*5 x Knee Slap Tuck Jump @ the top of ea. minute (challenge: Pike Jump)

*4 x 200m Run

*8 x Double Burpee

STRENGTH #2:

*40 (20 ea. leg) x Weighted Lunge Jump (DBs hanging; **challenge: DBs in front rack)

JUMP/ RUN/ BURPEE #3:

*3 min. x Jump Rope

*5 x Knee Slap Tuck Jump @ the top of ea. minute (challenge: Pike Jump)

*3 x 200m Run

*6 x Double Burpee

STRENGTH #3:

*30 x DB Push-Up + Row (30 total push-ups)

JUMP/ RUN/ BURPEE #4:

*2 min. x Jump Rope

*5 x Knee Slap Tuck Jump @ the top of ea. minute (challenge: Pike Jump)

*2 x 200m Run

*4 x Double Burpee

STRENGTH #4:

*20 x DB Up-Down (hop out to plank, hip dip, hop in, deadlift and stand)

JUMP/ RUN/ BURPEE #5:

*1 min. x Jump Rope

*5 x Knee Slap Tuck Jump @ the top of the minute (challenge: Pike Jump)

*1 x 200m Run

*2 x Double Burpee

STRENGTH #5:

10 x Wall Walk OR 10 x Double-Arm DB Snatch to Split Squat DB Snatch R and L