This class is a repeat (with some slight changes) of the S3 Conditioning class I hosted just this past Saturday. All new people attending tomorrow; shouldn't be a repeat for a single person. This one is worth doing again...extremely tough...so much so that we had one thrower-upper the first time around!
S3 Conditioning classes are still free for members and non-members, alike, throughout the month of March. Milk it for all it's worth...while it lasts. Sign up for a class (or two or three) here: https://clients.mindbodyonline.com/ASP/home.asp?studioid=24438
One Minute, All Together Now!
WARM-UP/ SET #1:
*100 x Air Squat/ Sumo Squat (alt. Air Squat w/ Sumo Squat every 10 reps)
-Upon Completion: begin Cardio Set: 100m Run Repeats OR Shuttle Sprint (if room in lot)
-Once Entire Class Finishes 100: 1 more min. x Cardio Set
SET #2:
*90 (45R, then 45L) x Single-Leg Squat + Fwd. Reach
-Upon Completion: begin Cardio Set: 2x Burpee + 2x Star Jump
-Once Entire Class Finishes 100: 1 more min. x Cardio Set
SET #3:
*80 x Plank + Hands Hop (challenge: Hands AND Feet)(mod: Plank Shoulder Taps)
-Upon Completion: begin Cardio Set: Squat-Thrust-180 Jump (challenge: knee-slap tuck 180)
-Once Entire Class Finishes 100: 1 more min. x Cardio Set
SET #4:
*70 x Stiff-Leg DB Deadlift High Pull
-Upon Completion: begin Cardio Set: Jump Rope (toughest version you can do - Dbl. Under, S-L, etc)
-Once Entire Class Finishes 100: 1 more min. x Cardio Set
SET #5:
*60 x Plank + DB Row
-Upon Completion: begin Cardio Set: 10x Lateral Hop - 10x D-L Plank Hop (both over 1DB)
-Once Entire Class Finishes 100: 1 more min. x Cardio Set
SET #6:
*50 (25 ea.) x Single-Leg Box Jump (may use 1 or 2 45 lb. plate(s), instead of box)
-Upon Completion: begin Cardio Set: 100m Run Repeats OR Shuttle Sprint (if room in lot)
-Once Entire Class Finishes 100: 1 more min. x Cardio Set
SET #7:
*40 (20 ea.) x Pillar Lunge Thruster (fwd. and bkwd. = 2 reps)
-Upon Completion: begin Cardio Set: 2x Burpee + 2x Star Jump
-Once Entire Class Finishes 100: 1 more min. x Cardio Set
SET #8:
*30 x Weighted Box Jump
-Upon Completion: begin Cardio Set: Squat-Thrust-180 Jump (challenge: knee-slap tuck 180)
-Once Entire Class Finishes 100: 1 more min. x Cardio Set
SET #9:
*20 x DB Pike Push-Up + Triceps Extension
-Upon Completion: begin Cardio Set: Jump Rope (toughest version you can do - Dbl. Under, S-L, etc)
-Once Entire Class Finishes 100: 1 more min. x Cardio Set
SET #10:
*10 x DB Burpee to Sumo Squat Curl and Press
-Upon Completion: begin Cardio Set: 10x Lateral Hop - 10x D-L Plank Hop (both over 1DB)
-Once Entire Class Finishes 100: 1 more min. x Cardio Set
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