S3 Conditioning - "AMROIRAP"

"AMROIRAP:" As Many Rounds of Increasing Reps As Possible

WARM-UP:

4 min. AMROIRAP by 10s -

*10-20-30-40, etc. x Jumps Rope 

*10-20-30-40, etc. x Mountain Climb

MAIN SET:

1) 10 min. AMROIRAP by 1s -

*Wall Ball (14 lb. Dynamax ball)

*Box Jump (20-"24" box)

(i.e. 1 x Wall Ball - 1 x Box Jump, 2 x Wall Ball - 2 x Box Jump, etc. until time runs out)

2) Partner Speed Work -

-alternating partners 10m Shuttle Run count-up

*P1: 1 x Sprint 10m there/ back (P2 rests)

*P2: 1 x Sprint 10m there/ back (P1 rests)

*P1: 2 x Sprint 10m there/ back (P2 rests)

*P2: 2 x Sprint 10m there/ back (P1 rests)

...increasing by 1 rep (there/ back) each round until you reach 10 reps (there/ back) each

3) 10 min. AMROIRAP by 1s -

*Front Rack Step-Up (15 lb. DBs, 20"- 24" box)

*Sumo Squat Hold + Bicep Curl (15 lb. DBs)

if time:

4) 10 min. AMROIRAP by 1s -

*Renegade Row (DB Push-Up + Row R + Row L)

*Dead Hang Toes-2-Bar

(i.e. 1 x RR - 1 x T2B, 2 x RR - 2 x T2B, etc. until time runs out)