Row, Row, Row Your Boat AND Jump, Jump, Jump Your Rope (S3 Conditioning)

EQUIPMENT: Rower, Jump Rope, Plyo Box (16" and 20 - 24"), Heavy DBs (15 - 20 lb.) OR Light Barbell (65)

WARM-UP:

3 Min. AMRAP -

*30 x Jumping Jack

*20 x Plank Jack

*10 x Power Jack

SET #1:

*110m Row

*11 x Box Jump (20 - 24” box)

*120m Row

*12 x Decline Shoulder-Tapping Push-Up (mod: no decline AND/ OR on knees)

*130m Row

*13 x Box Jump

*140m Row

*14 x Decline Shoulder-Tapping Push-Up

...etc. all the way to 200m/ 20 reps. 

(odd rounds: Box Jump; even rounds: Decline Shoulder-Tapping Push-Up)

SET #2: (may want to switch to a smaller box for this set - 16”)

*110 x Jump Rope 

*11 x DB/ Barbell Sumo Deadlift High Pull

*120 x Jump Rope 

*12 x DB Front Rack Step-Up OR Back Rack Barbell Step-Up (alt. legs ea. rep)

*130 x Jump Rope 

*13 x Sumo Deadlift High Pull

*140 x Jump Rope 

*14 x Step-Up

...etc. all the way to 200 jumps/ 20 reps. 

(odd rounds: SDLHP; even rounds: Step-Up) 

(to save time today, we changed the reps for the SDLHP from 11-13-15, etc, to 1-3-5, etc.)