Today's Cardo-Strength Challenge - Harris Y (Upstairs Grp Ex Room)

WARM-UP/ CARDIO REPEAT INTERVAL:

*3 min. x Jump Rope (1 min. x Regular; 1 min. x High-Knee; 1 min. x Slalom or Ski)

*2 min. x 30 sec. Bosu Standing Quick Feet/ 30 sec. Bosu Plank Quick Hands

*1 min. x Bosu Burpee (mod: no push-up, no bosu OH)

STRENGTH:

30 - 20 - 10 x 

*Elbow Plank Triceps Push-Up (mod: on knees OR bosu plank walk elbows to hands)

*Side Lunge DB Deadlift (1/2 reps R, then 1/2 reps L)

CARDIO REPEAT INTERVAL:

*3 min. x Jump Rope (1 min. x Regular; 1 min. x High-Knee; 1 min. x Slalom or Ski)

*2 min. x 30 sec. Bosu Standing Quick Feet/ 30 sec. Bosu Plank Quick Hands

*1 min. x Bosu Burpee (mod: no push-up, no bosu OH)

STRENGTH:

30 - 20 - 10 x 

*Seated OH Press (seated atop Bosu?)(challenge: S-L lifted; switch @ 1/2)

*Bosu Lunge Hops OR Bosu Bulgarian Split Squat (DBs in hands)

CARDIO REPEAT INTERVAL:

*3 min. x Jump Rope (1 min. x Regular; 1 min. x High-Knee; 1 min. x Slalom or Ski)

*2 min. x 30 sec. Bosu Standing Quick Feet/ 30 sec. Bosu Plank Quick Hands

*1 min. x Bosu Burpee (mod: no push-up, no bosu OH)

STRENGTH:

*Alternating Single Arm DB Snatch (DBs in both hands, alternate R and L snatch)

*DB Windshield Wipers

CARDIO REPEAT INTERVAL:

*3 min. x Jump Rope (1 min. x Regular; 1 min. x High-Knee; 1 min. x Slalom or Ski)

*2 min. x 30 sec. Bosu Standing Quick Feet/ 30 sec. Bosu Plank Quick Hands

*1 min. x Bosu Burpee (mod: no push-up, no bosu OH)

STRENGTH:

30 - 20 - 10 x

*Single-Leg DLHP SeeSaw

*Feet Atop Bosu: Inchworm Out to Push-Up/ Inchworm In to Quasi-Handstand Push-Up (ea. p-u = 1 rep; 30 reps = 15 inchworm in/ out)(mod: no push-up, just inchworm in/ out)

CARDIO REPEAT INTERVAL:

*3 min. x Jump Rope (1 min. x Regular; 1 min. x High-Knee; 1 min. x Slalom or Ski)

*2 min. x 30 sec. Bosu Standing Quick Feet/ 30 sec. Bosu Plank Quick Hands

*1 min. x Bosu Burpee (mod: no push-up, no bosu OH)

ABS:

3 Rounds -

*30 sec. x Bicycle Crunch

*30 sec. x Straight Leg Bicycle Crunch