Seriously Slow Strength Sets (S3 Conditioning)

EQUIPMENT: Heavy DBs, Slam Ball (I used 20 lb. DBs and a 20 lb. Slam Ball)

WARM-UP:

*400m Run w/ 2 x Bkwd. Bear Crawl Up Giant Hill at bottom of course

*Active Stretch

STRENGTH SET #1: (expect this to take you FOREVER to complete!...but don't give up)

1-2-3-4-5-6-7-8-9-10 x

*DB Split Squat Snatch (R and L = 1 rep)

*DB Push-Up + Fly R + Fly L 

SPEED SET #1:

*100m Run

*10 x Slam Ball Goblet Squat Jump (mod: no jump)

*200m Run

*20 x Slam Ball Goblet Squat Jump

*300m Run

*30 x Slam Ball Goblet Squat Jump

STRENGTH SET #2:

2-4-6-8-10 x

*DB Man Maker

*Fwd.-Bkwd. Hopping Slam Ball Swing (Fwd. + Bkwd. = 1 rep)