Unbroken (S3 Conditioning)

EQUIPMENT: Jump Rope, Heavy Dumbbells (15s - 20s), Plyo Box (20"), Pull-Up Bar, Rower

WARM-UP:

*400m Run

3 Rounds -

*50 x Jump Rope Singles

*5 x Toe Hold Squat Stretch

*5 ea. x X-Body Push-up

6 Min. Unbroken...Or Else:

-6 min. AMRAPs (1 exercise for 6 min. straight); w/ an alternative exercise for “breaks”

-every time you move away from unbroken reps, you must go to the secondary move

#1: Burpee

*Every time you break/ pause: 100m Sprint

2 min. rest

#2: DB OH Walking Lunge (2 DBs held overhead, arms locked out straight)

*Every time you break/ pause: 10 x Plank Row

2 min. rest

#3: Jump Rope (choose your most challenging version; i.e. Double-Under)

*10 x DB Sumo Deadlift High Pull

2 min. rest

#4: Mountain Climb

*Every time you break/ pause: 10 x Box Jump (challenge: Box Over Jump)

2 min. rest

#5: Pull-Up (mod: jumping pull-up; ring row)

*Every time you break/ pause: 10 x DB Thruster

2 min. rest

#6: 90 Degree Decline Push-Up

*Every time you break/ pause: 75m Row Sprint