New Movement Nastiness (S3 Conditioning)

WARM-UP:

2 min. x High Knee Run; Drop to Pop-Up Push-Up every 15 sec.

Active Stretch

SET #1:

400m Row

200m Run

20 x Pistol Pull-Up (10 ea. leg) (single-leg squat + single-leg jump up to pull-up)

12 x Rings Burpee (ring push-up - hop in - jump up and clap overhead)

400m Run

200m Row

20 x Rings Burpee 

12 x Pistol Pull-Up (6 ea. leg)

Now, cut it all in half:

200m Row

100m Run

10 x Pistol Pull-Up (5 ea. leg)

6 x Rings Burpee

200m Run

100m Row

10 x Rings Burpee

6 x Pistol Pull-Up (3 ea. leg)

SET #2:

400m Row

200m Run

20 x Ring Row + Double-Footed Tuck Hop (mod: + single-leg tuck-in)

12 x Deck Squat to Jump (challenge: Deck Squat to Pike Jump)

400m Run

200m Row

20 x Deck Squat to Jump (challenge: Deck Squat to Pike Jump)

12 x Ring Row + Double-Footed Tuck Hop

Now, cut it all in half:

200m Row

100m Run

10 x Ring Row + Double-Footed Tuck Hop (mod: + single-leg tuck-in)

6 x Deck Squat to Jump (challenge: Deck Squat to Pike Jump)

200m Run

100m Row

10 x Deck Squat to Jump (challenge: Deck Squat to Pike Jump)

6 x Ring Row + Double-Footed Tuck Hop