Sneakiest Workout Ever (S3 Conditioning)

*This workout starts out nice and easy, but before you know it, it becomes a doozy!  Sneaky, sneaky stuff.

EQUIP: Jump Rope, 2 Kettlebells (1.0 pood), Pull-Up Bar

WARM-UP:

*400m Run

*Active Stretch

SET #1/ WARM-UP, cont.

10-8-6-4-2 x Air Squat

10-8-6-4-2 x Push-Up

5 x Perfect Sit-Up

(i.e. 10 Squat, 10 Push-Up, 5 Sit-Up, 8 Squat, 8 Push-Up, 5 Sit-Up, 6 Squat, 6 Push-Up, 5 Sit-Up, etc.)

SET #2:

100-80-60-40-20 x Jump Rope (challenge: Dbl-Under)

10-8-6-4-2 x 2KB Burpee-Deadlift

5 x Toes to Bar

SET #3:

10-8-6-4-2 x 2KB Thruster (1 KB in ea. hand)(mod: bottom-up KB thruster w/ 1 KB)

10-8-6-4-2 x 10m Shuttle Run there/ back

5 x Broad Jump over both KBs (KBs spaced shoulder width apart)

SET #4:

100-80-60-40-20 x High Knee Jump Rope

10-8-6-4-2 ea. arm x KB Clean and Press (“Long Cycle”)

2 x Wall Walk + Burpee (push-up into walk walk up/ down - push-up/ hop in/ jump up)

SET #5/ FINISHER:

10-8-6-4-2 x Side Hopping KB Swing (R and L = 1)

100m Run