"Evening the Odds" (S3 Conditioning)

*Inspired by my friend and fellow group exercise instructor, Mary Queen.  Thanks, M!

EQUIPMENT: Slam Ball (15 - *20 lb.)

WARM-UP:

*Active Stretch

*20 x Speed Skate

*400m Run

*20 x Speed Skate

SET #1:

*10 lengths x 10m Shuttle Sprint (weightless)

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

*9 lengths x Slam Ball 10m Shuttle Sprint (weighted w/ ball @ chest)

*9 x Triple-Slam Burpee (3 slams/ rep)

*8 lengths x 10m Shuttle Sprint

*8 x Double-Burpee

*7 lengths x SB 10m Shuttle Sprint

*7 x Triple-Slam Burpee

...etc. all the way to 1/ 1. 

(even rounds: weightless run w/ double-burpees; odd rounds: weighted run w/ triple-slam burpees)

SPEED DRILL:

3 Rounds for Time -

*200m Row

*20 x Lunge Jump

SET #2:

*10 lengths x 10m Shuttle Sprint (weightless)

*10 x Ninja Get-Up (mod: walking)

*9 lengths x Slam Ball 10m Shuttle Sprint (weighted w/ ball @ chest)

*9 x Slam Ball Squat-Catch-and-Release

*8 lengths x 10m Shuttle Sprint

*8 x Ninja Get-Up

*7 lengths x SB 10m Shuttle Sprint

*7 x Slam Ball Squat-Catch-and-Release

...etc. all the way to 1/ 1. 

(even rounds: weightless run w/ ninja get-ups; odd rounds: weighted run w/ sb squat-catch-and-releases)

SPEED DRILL:

3 Rounds for Time -

*200m Row

*20 x Wall Ball (w/ slam ball)