Traveling AMRAPs and Mini Met-Cons (S3 Conditioning)

Equip: DBs (15s), Slam Ball (20), KB (1.0 pood)

WARM-UP:

*30 x Air Squat

*20 x Lunge

*10 x Push-Up

*400m Run (mod: 200m Run)

*10 x Push-Up

*20 x Lunge

*30 x Air Squat

SET #1:

A) 5 min. Traveling AMRAP -

*Walking Lunge Thruster there/ back 10m length of room

*15 x Stiff Leg Deadlift High Pull on ea. end line

B) Mini Met-Con -

*200m Run

*20 x KB Swinging Broad Jump (mod: regular KB Swing)

*100m Run

*10 x KB Swinging Broad Jump

SET #2:

A) 5 min. Traveling AMRAP -

*DB Inchworm - Push-Up - Hop In

*10 x Lateral Hops thru DBs (set DBs on floor about 2 ft apart) on ea. end line

B) Mini Met-Con -

*200m Run

*20 x KB Swinging Broad Jump

*100m Run

*10 x KB Swinging Broad Jump

SET #3:

A) 5 min. Traveling AMRAP -

*Ball Slam - OH Lunge

*5 x SB Clean on ea. end line

B) Mini Met-Con -

*200m Run

*20 x KB Swinging Broad Jump

*100m Run

*10 x KB Swinging Broad Jump