"Alphabet Soup" (S3 Conditioning)

EQUIPMENT: Mat, AbMat, Barbell (85/65), Slam Ball (30/20), Jump Rope, Box (24/20)

WARM-UP:

*Active Stretch

-then:

*400m Run

*200m Row

*100 x Jump Rope Singles

10 Minute Alphabet AMRAP -

*10 x AbMat Sit-Up (Weighted w/ Slam Ball) 

*10 x Behind-the-Neck Thruster (mod: Back Squat)

*10 x Catch-and-Release w/ Slam Ball 

*10 x Double-Under (mod: 30 x Jump Rope Single)(challenge: 30 x Double-Under)

10 Minute Alphabet AMRAP -

*10 x All-4’s Hopping Push-Up

*10 x Ball Slam (challenge: Jumping)

*10 x Clean & Jerk from High Hang (Hang Clean + Press, Push Press, or Push Jerk)

*10 x Deck Squat (challenge: Pistol (5xR, 5xL))(challenge+: Weighted w/ Slam Ball)

10 Minute Alphabet AMRAP -

*10 x Angled Push-Up (incline or decline push-up atop box)(challenge: 90 decline)

*10 x  Box Jump (24/20)

*1 x Climb of Rope OR 10 x Chest-to-Bar Incline Row 

*10 x Deadlift High Pull (w/ bar)

5 Minute Alphabet AMRAP - 

*5 x Air Squat

*5 x Burpee

*5 x Chin-Up 

*5 ea. leg x Double-Dip Lunge Jump