"Shoulder Shred" (S3 Conditioning)

Equip: Rower, Jump Rope, 2 KBs (1.0 pood each), Bumper Plate (25 lb.)

WARM-UP (12 min. time limit!):

*800m Run

*400m Row

*200 x Jump Rope (challenge: Double-Under)

SET #1:

4 Rounds (decreasing reps of Plate-Punching Front Squat) -

*20-15-10-5 x Plate-Punching Front Squat

*10 x 2KB Burpee-Deadlift (mod: 2kb squat-thrust-deadlift)

*20-15-10-5 x Plate-Punching Front Squat

*10 x 2KB Thruster

*20-15-10-5 x Plate-Punching Front Squat

*10 x Handstand Push-Up

SET #2:

3 Rounds (decreasing reps of Squat-Thrust) -

*15-10-5 x Squat-Thrust (for speed!)

*10 ea. arm x 1KB Overhead Squat

*15-10-5 x Squat-Thrust

* 10 x 180 Broad Jump 

*15-10-5 x Squat-Thrust

*10 ea. arm x Handstand Shoulder Tap