Rounds of Row, Run, Rope + Strength (S3 Conditioning)

Equip: Rower, Barbell (75), Medium Box (16"), Medium DBs (15s), Jump Rope

WARM-UP:

2 Rounds -

*200m Run

*5 x Inchworm-Push-Up-Wide Hop In/ Out-Inchworm Back

*Active Stretch

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SET #1: 

8 Rounds -

*100m Run

*5 x Single-Leg Burpee (switch legs ea. round)

SET #2:

6 Rounds -

*100m Row

*10 x Weighted Box Jump (16" box, 15 lb. DB in ea. hand)

SET #3:

4 Rounds -

*50 x Double Under/ Challenge Jump Rope (i.e. High Knees)

*5 x Evil Wheel Clean and Press (75 lb. barbell)

SET #4:

2 Rounds -

*400m Run

*5 x Curtis P (power clean to front lunges R and L)(challenge: bar overhead in lunges)