S3 Conditioning Version of "The Five"

WARM-UP: “The Five” #1:

5 Rounds

1. 5 x Jumping Jack
2. 5 x Air Squat
3. 5 x Hand Release Push-Up
4. 5 x Sit-Up
5. 5 ea. x Lunge

“The Five” #2: (use DBs w/ ea. exercise)

5 Rounds -

1. 5 x Sumo Jack
2. 5 x Front Squat
3. 5 x Renegade Row
4. 5 x Sit-Up to Shoulder Press
5. 5 ea. x Overhead Lunge

“The Five” #3: (use barbell w/ ea. exercise)

5 Rounds -

1. 5 x Hang Power Snatch
2. 5 x Thruster
3. 5 x Bar-Facing Burpee
4. 5 x Toes2Bar (hanging from pull-up bar)
5. 5 ea. x Front Lunge

“The Five” #4: (use DBs w/ ea. exercise)

5 Rounds -

1. 5 x Double-Arm DB Power Snatch
2. 5 x Squat Clean
3. 5 x Jack Push-Up (challenge: Jack Burpee)
4. 5 x Chest Press + Double Leg Drop (laying on your back)
5. 5 ea. x Weighted Lunge Jumps (w/ DBs hanging)

“The Five” #5: (use barbell w/ ea. exercise)

5 Rounds -

1. 5 x Overhead Squat
2. 5 x Squat Clean
3. 5 x Push-Up + Double-Footed Lateral Hop over end of barbell
4. 5 ea. x Side-to-Side Tuck-Ups (on the floor)
5. 5 ea. x Overhead Lunge