S3 Conditioning - "Frantastic - Take Two"

This entire workout is based on one of CrossFit's most famous (and torturous) benchmark workouts (WODs).  Two exercises, one a push and one a pull, that work different body parts are paired together, so that your muscles never fatigue...you CAN keep going!...yikes.


WARM-UP:
21 reps ea. of Air Squat and Plank + Hop In (feet hop in to the outside of your hands)
200m Run
15 reps ea. of Air Squat and Plank + Hop In
200m Run
9 reps ea. of Air Squat and Plank + Hop In
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1)
21-15-9 x
*Dumbbell Thruster 
*Pull-Up
    -100m Fwd. Run + 100m Bkwd. Run after each set

2)
21-15-9 x
*Burpee-Box Jump 
*Toes-to-Bar (a.k.a. "Hanging Pike-Ups)
     -10 lengths x 10 meter Shuttle Run after each set

3)
21-15-9 x
*90 Degree Decline Push-Up (feet atop 20+" box, 90 degree angle of hips, head touches floor)
*Dumbbell Sumo Deadlift High Pull
     -400m Run after each set

4)
21-15-9 x
*Plyo Push-Up over plate (45 lb.)(1 hand on plate/ 1 hand on floor, push-up and over to switch which hand is on top of plate)
*Lateral Knee-Slap Tuck Jump over plate
     -150m Row after each set