S3 Conditioning - Mini Met Con AMRAPs

WARM-UP:
-divide class into 2 groups
*Group 1: 200m Run
*Group 2: Toe Hold Squat Stretch
-switch when G1 returns
*Group 1: 200m Run
*Group 2: Weightless Overhead Squat
-switch when G1 returns

*Group 1: 200m Run

*Group 2: alt. Samson Lunge Stretch

-switch when G1 returns

MET-CON AMRAP #1:

15 min. AMRAP -

*5 x Front Squat (I used a 75 lb. barbell)(may use DBs instead)

*10 x Double-Footed Lateral Plank Hop over barbell (over and back = 1 rep)

*15 x Wall Ball (I used a 14 lb. Dynamax ball)

MET-CON AMRAP #2:

12 min. AMRAP -

*5 x Bicycle Kicking Knees-to-Elbows (hanging from pull-up bar)

*10 x Power Clean (75 lb. bar)(may use DBs instead)

*15 x Overhead Plate Walking Lunge (I used a 35 lb. plate)

MET-CON AMRAP #3:

10 min. AMRAP -

*5 x Thurster (75 lb. bar)(may use DBs instead)

*100m Weighted Run (holding Dynamax ball centered @ chest)

*15 x Overhead Plate AbMat Sit-Up (35 lb. plate)(plate touches floor overhead to floor in front of feet)