Flight Simulator Plus (S3 Conditioning)

EQUIPMENT: Slam Ball (20), Jump Rope, Rower, Pull Up Bar

WARM-UP:

*Active Stretch

*400m Row

*200m Run

*100 x Jump Rope

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A)

“FLIGHT SIMULATOR” -

For time: (15:00 cap)
Unbroken Double Under Pyramid (mod: singles)
Rep Scheme: 5-10-15-20-25-30-35-40-45-50-45-40-35-30-25-20-15-10-5

-if you break/ mess-up at any point, you must start back at the very beginning w/ 5 reps!

Early Finishers: AMROIRAP in Remaining Time -

*1 x Burpee

*1 length x 10m Shuttle Run

*2 x Burpee

*2 lengths x 10m Shuttle Run

*3 x Burpee

*3 lengths x 10m Shuttle Run

...etc. (as high as you can get until 15:00 cap is up)

B)

UNBROKEN PULL-UP PYRAMID -

For time: (15:00 cap)

Unbroken Pull-Up Pyramid (mod: w/ band)

Rep Scheme: 2-4-6-8-10-12-10-8-6-4-2

-if you break/ mess-up at any point, you must start back at the very beginning w/ 2 reps!

Early Finishers: AMROIRAP in Remaining Time -

*10 x Wall Ball (w/ Slam Ball)

*100m Row

*11 x Wall Ball

*110m Row

*12 x Wall Ball

*120m Row

...etc. (as high as you can get until 15:00 cap is up)

C)

UNBROKEN SQUAT JUMP PYRAMID -

For time: (15:00 cap)

Unbroken Squat Jump Pyramid

Rep Scheme: 10-20-30-20-10

-if you break at any point, you must start back at the very beginning w/ 10 reps!!

Early Finishers: AMROIRAP in Remaining Time -

*10 x Ball Slam

*100m Run

*20 x Ball Slam

*200m Run

*30 x Ball Slam

*300m Run

...etc. (as high as you can get until 15:00 cap is up)