Isometric Insanity (S3 Conditioning)

EQUIP: KB (1.0 pood), Jump Rope, PVC

WARM-UP:

*Active Stretch

*30 x Air Squat

*20 x alt. Lunge in place

*10 lengths x 10m Shuttle Run - Drop to Push-Up on ea. end line

*20 x alt. Lunge in place

*30 x Air Squat

SET #1:

5 min. AMRAP -

*5 ea. arm x KB Juggle (= single-arm swing, switching arms ea. rep @ top of swing)

*5 ea. arm x Handstand Shoulder Tap

Partner Sprints #1:

5 Rounds -

*P1: 100m Run

*P2: Hold Plank

-switch

SET #2:

5 min. AMRAP -

*5 x Burpee

*5 x Tuck Roll-Jump (challenge: **KB Deck Squat)

Partner Sprints #2:

5 Rounds -

*P1: 100m Run

*P2: Hold Top of Pull-Up (mod: hold horizontal bicep curl w/ heavy DBs)

-switch

SET #3:

5 min. AMRAP -

*50 x Jump Rope (challenge: **Double-Under)

*5 x Overhead Squat Jump - Tuck - OH Squat Land (w/ PVC or Jump Rope OH)(mod: OH Squat)

Partner Sprints #3:

5 Rounds -

*P1: 100m Run

*P2: Hollow Body Hold

-switch