Same Exercise - Different Equipment (S3 Conditioning)

EQUIPMENT: Set of DBs (20 lb.), Slam Ball (20 lb.), Kettlebell (1.0 pood)

WARM-UP:

*Active Stretch

10-8-6-4-2 x

*DB Front Squat

*Slam Ball Front Squat

*KB Bottom-Up Front Squat

*lengths of 10m Shuttle Run

(i.e. Round 1: 10 x DB Front Squat, 10 x SB Front Squat, 10 x Bottom-Up KB Front Squat, 10 lengths of 10m Shuttle Run; Round 2: 8 x ea. strength move + 8 x shuttle run lengths, etc.)

SET #1 (Clean):

10-8-6-4-2 x 

*DB Squat Clean

*SB Clean

*KB Clean and Press (“Long Cycle”) (10 x R arm, then 10 x L arm = 15 reps)

2 MINUTE/ 200M TOUGHIE:

*200m Run

*2 min. x AMRAP Knee Push-Up (AMRAP = “as many reps as possible”)

*200m Run

SET #2 (Thruster):

10-8-6-4-2 x

*DB Thruster

*SB Wall Ball

*Bottom-Up KB Thruster

2 MINUTE/ 200M TOUGHIE:

*200m Run

*2 min. x AMRAP Pull-Up

*200m Run

SET #4 (Burpee):

10-8-6-4-2 x 

*DB Burpee

*SB Burpee (a.k.a. “Slurpee” = ball slam - hop out to push-up atop ball- hop in - ball overhead)

*KB Burpee-Deadlift-180 degree jump