"ASYMMETRICAL ASCENT" - A Fancy Name for a Lopsided Athletic Conditioning Class @ Harris Express

Warm-Up:

6 Round Tabata (20 sec. ON/ 10 sec. OFF): alt. Air Squat and Push-Up

"ASYMMETRICAL ASCENT"

(Modification for stair run: repeat 50 x Single-Leg Jumps of Rope + 10 Lunge-Hops)

(EQUIP: Mat, Medium DBs, Heavy DBs, Jump Rope)

Round 1:

20-15-10-5 x 

*R arm: Single-Arm DB Deadlift (challenge: 2 DBs in 1 hand OR 1 Extra Heavy DB)

*R arm: DB Push-Up to Single-Arm Row (ea. hand atop a DB, only R arm rows)

*Run 7 flights of stairs w/ DB in R hand (mod: repeat 50 x R S-L Jump Rope + 10 x R leg Lunge-Hop)

20-15-10-5 x 

*L arm: Single-Arm DB Deadlift

*L arm: DB Push-Up to Single-Arm Row

*Run 7 flights of stairs w/ DB in L hand (mod: repeat 50 x L S-L Jump Rope + 10 x L leg Lunge-Hop)

-early finishers: join in with the jump rope/ lunge-hops

Round 2:

20-15-10-5 x

*R leg: Side Lunge Thruster

*R leg: Single-Leg/ Single-DB Good Morning

*Run 7 flights of stairs w/ DB in R hand (mod: repeat 50 x R S-L Jump Rope + 10 x R leg Lunge-Hop)

20-15-10-5 x 

*L leg: Side Lunge Thruster

*L leg: Single-Leg/ Single DB Good Morning

*Run 7 flights of stairs w/ DB in L hand (mod: repeat 50 x L S-L Jump Rope + 10 x L leg Lunge-Hop)

-early finishers: join in with the jump rope/ lunge-hops

Round 3:

20-15-10-5 x

*R arm: Pike Push-Up to Single-Arm Rear Row + Tricep Extension (ea. hand atop a DB)

*R leg: S-L Up/Down (hop out to single-leg plank, arch tummy, hop in and stand)

*Run 7 flights of stairs w/ DB in R hand (mod: repeat 50 x R S-L Jump Rope + 10 x R leg Lunge-Hop)

20-15-10-5 x

*L arm: Pike Push-Up to Single-Arm Rear Row + Tricep Extension 

*L leg: S-L Up/Down

*Run 7 flights of stairs w/ DB in L hand (mod: repeat 50 x L S-L Jump Rope + 10 x L leg Lunge-Hop)

-early finishers: join in with the jump rope/ lunge-hops

ABS:

3 Rounds -

*45 sec. x Straight Leg Bicycle

*15 sec. x V-Sit Hold