"HIT THE DECK!" (S3 Conditioning)

EQUIPMENT: Mat, KB (1.0), Med Ball (14 lb.), Set of Parallettes, Pull-Up Bar

WARM-UP:

3 Rounds -

*5 x Tuck Roll - V-Sit

*5 x Heel Squat - Extend

*100m Run 

5 min. AMRAP #1:

*10 x X-Body Push-Up

*5 x Deck Squat (chllnge: weighted (w/ 1DB, KB, or MB))(chllnge+: no momentum)

Then:

*30 Pulls of Rower for total meters (goal: greater than 250m)

5 min. AMRAP #2:

*10 x Parallette Pass-Through (chllnge: + Parallette Push-Up)

*5 x Deck Squat + Knees-to-Elbows Tuck Jump

Then:

*30 Pulls of Rower for total meters (goal: greater than 250m)

5 min. AMRAP #3:

*100m Run (50m Fwd. there/ 50m Bkwd. back)

*5 x Deck Squat + Burpee 

Then:

*30 Pulls of Rower for total meters (goal: greater than 250m)

5 min. AMRAP #4:

*10 x MB Clean

*5 x Deck Squat + Wall Ball

Then:

*30 Pulls of Rower for total meters (goal: greater than 250m)

5 min. AMRAP #5:

*10 x KB Deadlift High Pull

*5 x Deck Squat + Pull-Up (mod: to vertical leap + bar touch/ hang)

Then:

*30 Pulls of Rower for total meters (goal: greater than 250m)