"S2 (speed & stamina)" (S3 Conditioning)

EQUIPMENT: Jump Rope, Dumbbells (15 - *20 lb.)

WARM-UP:
*3 min. x Jump Rope
     -@ Top of Ea. Minute: 10 x Taut Rope Overhead Squat

1A (stamina):
*400m Walk w/ DBs Overhead
     *Every time you break (DBs down): 5 x Renegade Row (DB push-up + row R + row L)

1B (speed):
5 Rounds -
*100m Run
*50 x Jump Rope (challenge: Double-Under)
*10 x Squat-Thrust

2A (stamina):
*200m Broad Jump
     *Every time you break: 10 x Walking Lunge

2B (speed):
5 Rounds -
*100m Run
*50 x Jump Rope (challenge: Double-Under)
*10 x Plank-Hip Dip-Double-Footed Hop to Side of Hands (switch side of hop ea. rep)

3A (stamina):
*400m High-Knee Run
     *Every time you break: 10 x Cross-Body Push-Up

3B (speed):
5 Rounds -
*100m Run 
*50 x Jump Rope (challenge: Double-Under
*10 x Grasshopper