Inaugural Ballantyne Village Y Athletic Conditioning - Tonight 5:30pm

Equip: Partner, 1 set of Heavy Dumbbells per person

Location: Ballantyne Village 3-story Parking Deck

WARM-UP:

*GROUP RUN - down parking deck ramps and back up 

-10 x Air Squat @ ea. door to stairwell

5min. PACE-SETTER PARTNER AMRAPs:

1) 5 min. AMRAP

Pace Setter: 2 x Weighted Run Up/ Down Stairs (3 flights)

Partner 2: DB Burpees

-switch when pace setter returns

*GROUP SPRINT - down parking deck ramps and back up

2) 5 min. AMRAP

Pace Setter: 2 x Lunge there/ Sprint back (short distance of lot)

Partner 2: Plank Walk Up/ Down Curb

-switch when pace setter returns

*GROUP SPRINT - down parking deck ramps and back up

3) 5 min. AMRAP

Pace Setter: 3 x Backward Run up 3rd floor ramp hill/ Sprint back down ramp hill

Partner 2: Wall Climb (mod: walk up part way OR push-up + walk feet up to curb)

-switch when pace setter returns

*GROUP SPRINT - down parking deck ramps and back up

4) 5 min. AMRAP

Pace Setter: 30 x Weighted Jacks

Partner 2: Plank Row + Opp. Knee Tuck-In (challenge: add Push-Up!)

-switch when pace setter returns

*GROUP SPRINT - down parking deck ramps and back up

5) 5 min. AMRAP

Pace Setter: 2 x Run Down 1 flight of stairs/ 2-Footed Hop Up 1 flight of stairs

Partner 2: DB Squat Clean or Weighted Jump Squat

*GROUP SPRINT - down parking deck ramps and back up