S3 Conditioning Version of "4-3-2-1...Blast Off!"

Equip: KB (1.0), Barbell (65)

WARM-UP:
*Tabata:
-1st 4 Rounds: Bottom to Bottom Squat (20 sec. x Air Squat, 10 sec. x Hold Bottom of Squat)
-2nd 4 Rounds: Bottom to Bottom Push-Up (20 sec. x Push-Up, 10 sec. x Hold Plank)

MAIN SET:
Round 1:
*4 min. x Barbell Burpee (chest-to-bar push-up, hop in, power clean, push press)(mod: use DBs)
*4 x 100m Partner Row Relay (alternate partners (one works while other rests), ea. person sprints 100m 4 times)

*3 min. x Walking KB Overhead Lunge (alt. arms ea. length of the room)
*3 x 100m Partner Row Relay


*2 min. x Overhead Squat (65 lb. bar)(mod: unloaded lighter bar OR PVC)
*2 x 100m Partner Row Relay


*1 min. x KB Sumo Deadlift High Pull (2 hands on handle)
*1 x 100m Partner Row Relay


Round 2:

*2 min. x alt. Single-Arm KB Sumo Deadlift High Pull

*2 x 100m Partner Row Relay

*2 min. x Overhead Squat (65 lb. bar)(mod: unloaded lighter bar OR PVC)

*2 x 100m Partner Row Relay

*2 min. x Walking KB Overhead Lunge (alt. arms ea. length of the room)

*2 x 100m Partner Row Relay

*2 min. x Barbell Burpee

*2 x 100m Partner Row Relay