And I Was Worried This Was Going To Be Too Easy! (S3 Conditioning)

EQUIPMENT: Pull-Up Bar, Rower, Jump Rope, Heavy DBs (25 lb.)

WARM-UP:

5 min. AMRAP -

*10 x Weightless Overhead Squat

*5 x Dive Bomber

*Traveling Jump Rope Singles 10m there/ 10m back

SET #1:

For Speed!

5 Rounds (all bar work = DEAD HANG) -

*1 x Chin-Up

-1 x Push-Up

*2 x Pull-Up

-2 x Push-Up

*3 x K2E

-3 x Push-Up

*4 x T2B

-4 x Push-Up

4 Alt. Partner Rounds -

P1: 200m Row Sprint

P2: Jump Rope Singles (challenge: throw in 50 Double-Unders amongst your singles) until P1 done

-switch, repeat (ea. person rows 4x and jumps rope 4x)

SET #2:

For Speed!

5 Rounds (all bar work = DEAD HANG) -

*1 x T2B

-1 x Push-Up

*2 x K2E

-2 x Push-Up

*3 x Pull-Up

-3 x Push-Up

*4 x Chin-Up

-4 x Push-Up

SET #3:

For Speed!

3 Rounds -

*1 x DB Squat Clean

-1 x Burpee (mod: Squat-Thrust)

*2 x DB Thruster

-2 x Burpee

*3 x DB SDLHP (Sumo Deadlift High Pull)

-3 x Burpee

*4 x DB Lunge Thruster (R and L = 1)

-4 x Burpee

2 Alt. Partner Rounds -

P1: 200m Row Sprint

P2: Air Squat until P1 done

-switch, repeat (ea. person rows 2x and squats 2x)

SET #4:

For Speed!

3 Rounds -

*1 x DB Lunge Thruster (R and L = 1)

-1 x Burpee

*2 x DB SDLHP

-2 x Burpee

*3 x DB Thruster

-3 x Burpee

*4 x DB Squat Clean

-4 x Burpee