Go-Go Legs! (S3 Conditioning)

EQUIP: Mat, AbMat, Slam Ball (20 lb.)

WARM-UP:

*Active Stretch/ Dynamic Warm-Up 

*20 length 10m Shuttle Run

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GO-GO-LEGS! REPEAT:

2 Rounds -

*200m Row

*20 x Squat Jump

*200m Row

*20 x Lunge Jump (R and L = 2)

MAIN SET #1: (15 min. time limit - near impossible goal)

10 Rounds for Time -

*100m Run

*10 x Air Squat

*10 x Push-Up (challenge: Hand-Release)

*10 x Sit-Up

GO-GO-LEGS! REPEAT:

2 Rounds -

*200m Row

*20 x Squat Jump

*200m Row

*20 x Lunge Jump

MAIN SET #2: (12 min. time limit)

5 Rounds for Time -

*100m Slam Ball Run

*10 x Ball Slam

*10 x Rolling Slam Ball Push-Up

*10 x Slam Ball AbMat Sit-Up