"Interminable Intervals" (S3 Conditioning)

EQUIPMENT: Rower, Mat, Pull-Up Bar, Slam Ball (20 lb.), Heavy Kettlebell (1.5 pood)

WARM-UP:

*Quick Active Stretch/ Dynamic Warm-Up

SET #1 (13 min.):

*60 sec. x Row

*60 sec. x Burpee-Lateral Hop over rower

-60 sec. REST

*30 sec. x Row

*30 sec. x Burpee-Lateral Hop over rower

-30 sec. REST

SET #2:

12-10-8-6-4-2 x (for speed!)

*T2B (Toes-to-Bar)(a.k.a. "Hanging Pike Up")

*Supine V-Up

SET #3 (13 min.):

*60 sec. x Wall Ball (w/ slam ball)

*60 sec. x Ball Slam

-60 sec. REST

*30 sec. x Wall Ball

*30 sec. x Ball Slam

-30 sec. REST

SET #4:

12-10-8-6-4-2 x (for speed!)

*K2E (Knees-to-Elbows)(a.k.a. "Hanging Tuck Up")

*Supine Tuck-Up

SET #5 (13 min.):

*60 sec. x Single-Arm KB Deadlift - 180 Jump

*60 sec. x 10m Shuttle Run

-60 sec. REST

*30 sec. x Single-Arm KB Deadlift - 180 Jump

*30 sec. x 10m Shuttle Run

-30 sec. REST