S3 Conditioning: Another 20 to 2 by 2's

WARM-UP:
20-18-16-14-12-10-8-6-4-2 x Air Squat (buns to Dynamax ball)
5 x Push-Up b/w every set of Squats

Dynamic Stretch
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20-18-16-14-12-10-8-6-4-2 x Wall Ball (14 lb.)

5 x Pull-Up b/w every set of Wall Balls

Tripod Sprint:

3 Rounds -

100m Run Sprint

10 sec. rest b/w rounds

20-18-16-14-12-10-8-6-4-2 x All-4s Plank Hop (hands and feet hop of ground simultaneously)

5 x Weighted Deck Squat (Dynamax Ball held overhead) b/w every set of Plank Hops

Tripod Sprint (same as above)

20-18-16-14-12-10-8-6-4-2 x 1DB Swinging Broad Jump

5 x Burpee b/w every set of Broad Jumps

*Three cheers for the new giant fan in our non-air conditioned S3 gym!!!!!