A Bit Long and Boring, BUT Super Tough and Effective (S3 Conditioning)

EQUIPMENT: PVC Pipe, Barbell (65), Slam Ball (20)

WARM-UP:

*Active Stretch w/ PVC -

-Pass Through

-Around-the-World

100m Run w PVC Overhead

-X-Body Kick

-Samson Lunge

100m Run w/ PVC Overhead

-Heel Squat-Extend (w/ PVC moving overhead)

-Shoulder Press

100m Run w/ PVC Overhead

MAIN SET - Speed & Stamina:

*400m Run

*50 x Ball Slam 

*25 x Burpee

*25 x Push Press (w/ barbell)(challenge: 25 x Hang Clean and Press)

2 - 3 min. REST

*400m Run

*40 x Ball Slam 

*20 x Burpee

*20 x Push Press (w/ barbell)(challenge: 25 x Hang Clean and Press)

2 - 3 min. REST

*400m Run

*30 x Ball Slam 

*15 x Burpee

*15 x Push Press (w/ barbell)(challenge: 25 x Hang Clean and Press)

2 - 3 min. REST

*400m Run

*20 x Ball Slam 

*10 x Burpee

*10 x Push Press (w/ barbell)(challenge: 25 x Hang Clean and Press)

2 - 3 min. REST

*400m Run

*10 x Ball Slam 

*5 x Burpee

*5 x Push Press (w/ barbell)(challenge: 25 x Hang Clean and Press)

GRAND TOTALS upon completion of above workout:

*150 Ball Slams

*75 Burpees

*75 (Hang Clean &) Press