“The Heroes on Six” (S3 Conditioning)

EQUIPMENT: Box (24/20), Barbell (115/80 to start), KB (2.0/1.5), Pull-Up Bar, Rings

“The Heroes on Six”

WARM-UP:

*Active Stretch 

6 Rounds - (adapted Brenton)

*10m Bear Crawl

*10m Broad Jump

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SPEED SET #1:

3 Rounds -

*200m Run

*10 x Burpee

*1 min. x Elbow Plank Hold

6 MIN. AMRAP #1: (Danny adaptation)

*6 x Box Jump (24/20)

*6 x Push Press (115/80)

*6 x Pull-Up

SPEED SET #2: 

3 Rounds -

*200m Run

*8 x Burpee

*45 sec. x Elbow Plank Hold

6 MIN. AMRAP #2: (Coe adaptation)

*6 x Thruster (95/65)

*6 x Ring Push-Up

SPEED SET #3:

3 Rounds -

*200m Run

*6 x Burpee

*30 sec. x Elbow Plank Hold

6 MIN. AMRAP #3: (John Runkle adaptation)

*6 x Deadlift (225/155)

*6 x Burpee-Pull-Up

*6 x KB Swing (2.0/1.5)

SPEED SET #4:

3 Rounds -

*200m Run

*4 x Burpee

*15 sec. x Elbow Plank Hold