In week three of our Spartan Bootcamp powered by Power Systems, we maximize our efforts by introducing a 3-in-1 Plyo Box.

Yancy continues to put variations on our work with bands and slam balls in a week of workouts that will leave you stronger and leaner.

Day 1: Band resistance burpee x 12 Box step-up w/Slam Ball resistance x 12 (6 each leg) Slam Ball slam x 12 Band resistance Box step-up x 12 (6 each leg) This completes 1 round. Continue repeating but drop all reps down to 10/8/6/4 for remaining 4 rounds. *Total 160 reps *Options to scale up: 200 reps (14/12/10/8/6), 240 reps (16/14/12/10/8)

Day 2: Slam Ball burpee x 12 Slam Ball Band row x 12 Band assisted pull-up x 12 Band resistance face pull x 12 This completes 1 round. Continue repeating but drop all reps down to 10/8/6/4 for remaining 4 rounds. *Total 160 reps *Options to scale up: 200 reps (14/12/10/8/6), 240 reps (16/14/12/10/8)

Day 3: Slam Ball burpee to slam x 12 Band resistance lateral step x 12 Band resistance Box step-up x 12 (6 each leg) Side facing step-up w/Slam Ball resistance x 12 (6 each leg) This completes 1 round. Continue repeating but drop all reps down to 10/8/6/4 for remaining 4 rounds. *Total 160 reps *Options to scale up: 200 reps (14/12/10/8/6), 240 reps (16/14/12/10/8)

Day 4: Band resistance skip x 30sec, resistance run x 3min, resistance skip x 30sec Band resistance burpee x 20 This completes 1 round. Continue repeating for a total of 3 rounds (for rounds 2 & 3 drop burpees down to 10 reps) *Focus on midfoot strike, allowing heel to touch ground after midfoot strike, and maintaining hip extension

Day 5: Band resistance Slam Ball Burpee X 12 Band resistance one arm lateral row x 12 (6 each arm) Band resistance pull-up x 12 Band resistance shoulder tap x 12 This completes 1 round. Continue repeating but drop all reps down to 10/8/6/4 for remaining 4 rounds. *Total 160 reps *Options to scale up: (14/12/18/8/6), 240 reps (16/14/12/10/8)

Day 6: One legged Slam Ball Burpee x 12 Band resistance lateral step x 12 (6 each leg) Band resistance Box step-up w/Slam Ball overhead press x 12 Box Pistol squat x 12 (6 each leg) This completes 1 round. Continue repeating but drop all reps down to 10/8/6/4 for remaining 4 rounds. *Total 160 reps *Options to scale up: (14/12/18/8/6), 240 reps (16/14/12/10/8)

Day 7: Band resistance skip x 30sec, resistance run x 3min, resistance skip x 30sec Band resistance burpee x 20 This completes 1 round. Continue repeating for a total of 3 rounds (for rounds 2 & 3 drop burpees down to 10 reps) *Focus on midfoot strike, allowing heel to touch ground after midfoot strike, and maintaining hip extension