S3 Conditioning - Deceptively Ab-Intense

Equipment: Box, Heavy Dumbbells (DBs), Pull-Up Bar, Med Ball


WARM-UP:
*Dynamic Stretch

*4 min. AMRAP (my new favorite) -

• 5 x Jumping Jack
• 4 x Air Squat
• 3 x Push-Up

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5 Min. AMRAP -

*Walking Lunge (DBs in Front Rack) there/ back across long length of room (~short length of basketball court)

     *20 x DB Push Press on each end line

Return Speed Work -

*20 x Box Jump

*200m Run

*10 x Box Jump

*100m Run

5 Min. AMRAP -

*DB Bear Crawl Fwd. there/ Bkwd. back across long length of room

     *10 x Knee-Slap Tuck Jump on each end line

Return Speed Work -

*20 x Box Jump

*200m Run

*10 x Box Jump

*100m Run

5 Min. AMRAP -

*Burpee-Broad Jump there/ back across long length of room

    *5 x Hanging Knees-to-Elbows (@ a pull-up bar) on each end line

Return Speed Work -

*20 x Box Jump

*200m Run

*10 x Box Jump

*100m Run

5 Min. AMRAP -

*10 x Wall Ball 

*4 x Toe-Tap Decline Med Ball Push-Up (hands on floor, one foot on floor and one foot on ball, push-up, then switch which foot is on the ball for the next push-up)

Return Speed Work -

*20 x Box Jump

*200m Run

*10 x Box Jump

*100m Run