The ABC Workout (S3 Conditioning)

EQUIPMENT: Heavy Dumbbells (20 lb. DBs), Plyo Box (20"), Pull-Up Bar

WARM-UP:

20-15-10-5 x

*Jumping Jack

*Power Jack

*Plank Jack

*Active Stretch

SET #1:

A) Muscular Endurance:

80 x Jumping Pull-Up

B) Speed:
3 Rounds -

*200m Sprint

*10 x Star Jump 

C) Tabata: DB Squat Clean

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SET #2:

A) Muscular Endurance:

60 x Incline Push-Up atop box (elbows in!! - triceps focus)

B) Speed:
3 Rounds -

*200m Sprint

*10 x Lateral Box Jump (mod: Lateral Broad Jump (width of floor mat))

C) Tabata: alt. rounds of Dead Hang K2E and Supine K2E (K2E = Knees to Elbows)

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SET #3:

A) Muscular Endurance: 

40 x DB Seated Shoulder Press 

B) Speed:

3 Rounds -

*200m Sprint

*10 x Burpee (challenge: Jack Burpee (jack legs in push-up and once standing))

C) Tabata: Lunge Thruster