Evil Wheelin', Cleanin', and Runnin' (S3 Conditioning)

EQUIP: Barbell (85), Slam Ball (20), AbMat

WARM-UP:

*Active Stretch

3 Rounds -

*6 x Seated Slam Ball Wall Ball

*6 x Slam Ball Push-Up (both hands atop SB)

*6 x Slam Ball AbMat Sit-Up (SB touches floor overhead then floor in front of feet)

*100m Run w/ Slam Ball Overhead

MET CON REPEAT:

*800m Run

*10 x Evil Wheel Clean and Press (65 - *85 lb. bar)

*400m Run

*8 x Evil Wheel Clean and Press

*200m Run

*6 x Evil Wheel Clean and Press

6 Minute AMRAP:

*6 x Slam Ball Swing - Broad Jump (6’/4’)

*6 x Slam Ball alt. Lunge Jump (SB centered, chest-hight)(R and L = 1)

MET CON REPEAT:

*800m Run

*10 x Evil Wheel Clean and Press (65 - *85 lb. bar)

*400m Run

*8 x Evil Wheel Clean and Press

*200m Run

*6 x Evil Wheel Clean and Press

6 Minute AMRAP:

*6 x Ball Slam

*6 x Rolling SB Push-Up