Deadlifts, Fran, L-Sits and More (S3 Conditioning)

EQUIP: Barbell, Slam Ball (20), Rings, Parallettes, Jump Rope

WARM-UP:

*Active Stretch

3 Rounds -

*100 x Jump Rope

*10 x Squat-Thrust

SET #1 (10 min.):

5 Rounds -

*Within 1 Minute: 10 x Bodyweight Deadlift (my bodyweight = 145 lb.)

*1 Minute x Max Ring/ Parallette Push-Up

SET #2 (8 min.):

4 Rounds -

*Within 1 Minute: 12 x Fran-Weight Thruster (95 lb. for guys/65 lb. for girls)

*1 Minute x Max Ring Pull-Up (mod: Ring Row OR Ring Pull-Up while seated in band)

SET #3 (6 min.):

3 Rounds -

*Within 1 Minute: 20 x Ball Slam (20)

*1 Minute x Max Rolling Slam Ball Push-Up

SET #4:

5 Rounds -

*200m Run 

*Max Effort L-Sit Hold atop Parallette Bars (hold as long as possible without breaking)