Five Fast, Furious Rounds (S3 Conditioning)

EQUIPMENT: Rower, Pull-Up Bar, Slam Ball (20 lb.)

WARM-UP:

*Active Stretch

*400m Partner Indian Run

SET #1:

5 Rounds -

*15 x Pulls of Rower

*10 x (Jumping) Ball Slam

*5 x Burpee - Pull-Up (a.k.a. “GI Jane”)

SET #2:

5 Rounds -

*10 x T2B

*100m Run

*10 x V-Up

*100m Run

SET #3:

5 Rounds -

*15 x Pulls of Rower

*10 x Slam Ball Squat Clean

*5 x Slurpee

SET #4:

5 Rounds -

*10 x Pull-Up

*100m Run

*10 x Slam Ball Wall Ball (goal: max height of toss)

*100m Run