S3 Conditioning - Stamina Supersets

Equip: Rower, Jump Rope, KB (1.0), Barbell (75)


WARM-UP:
*800m Run


*400m Row


*200 x Jump Rope Singles


SUPERSET #1:
4 Rounds (decreasing reps of KB Swing only) -
*20-15-10-5 x KB Swing
*15 x Burpee
*20-15-10-5 x KB Swing
*10 x Thruster (barbell)
*20-15-10-5 x KB Swing
*5 x Wall Climb


3 Rounds (decreasing reps of Squat-Thrust only) -
*30-20-10 x Squat-Thrust
*10 x OH Squat 
*30-20-10 x Squat-Thrust
*20 x Chest-to-Barbell Push-Up
*30-20-10 x Squat-Thrust
*30 x Air Squat