Saturday S3 Conditioning Class - S3's Turn for Blind Tabatas

"BLIND TABATAS AND CARDIO LADDERS"

WARM-UP:

*Tuck Roll-VSit Stretch

*Slow Outside Mtn. Climb (10 ea.)

*Plank Hop In (10x)

*Toe Hold Squat Stretch (10x)

*200 x Jump Rope

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5 Rounds -

*1 min. x Shuttle Sprint

*15-12-9-6-3 x Burpee

9 Round Blind Tabata (20 sec. ON/ 10 sec. OFF) -

1. DB Burpee Deadlift
2. DB Plank Row
3. Push Press

1) C 2) B 3) A 4) A 5) B 6) C 7) C 8) B 9) A

4 Rounds -

*1 min. x Jump Rope (Double-Unders!) (mod: toughest version of jumping rope you can do)

*12-9-6-3 ea. arm x KB Long Cycle (Single-Arm KB Clean and Press)

9 Round Blind Tabata -

1. Full DB Burpee
2. DB Renegade Row
3. DB Thruster

1) A 2) A 3) C 4) B 5) B 6) A 7) C 8) C 9) B

3 Rounds -

*1 min. x Box Jump OR Lateral Hops over barrier (crack in mats, DB, KB)

*9-6-3 ea. leg x DB Russian Step-Up (all R, then all)(challenge: DBs in Front Rack)