Preview of Today's Cardio-Strength Class at Harris (12:45pm)

EQUIPMENT: Mat, Kettlebell (KB), Heavy Dumbbells (DBs)

WARM-UP:

3 Rounds -

*30 sec. x Air Squat

*30 sec. x Down Squat Hold (challenge: Chair Hold)

3 Rounds -

*30 sec. x Windmill (Knee) Push-Up (alt. windmill arm circles post-push-up)

*30 sec. x Windmill Plank Hold

ROUNDS COUNT-UP:

-Complete Add-On Rounds of 1 to 5 w/o Rest

*Round 1: 10 x Supine Get-Up/ “Deck Squat” (challenge: Pistol Get-Up (5 ea. leg))(extra challenge: w/ KB)(mod: x-legs + hands on floor; tuck roll for momentum)

*Round 2: Rnd. 1 + 10 x Push-Up + 2x Hop-In (mod: no push-up)

*Round 3: Rnds. 1 & 2 + 10 x KB Deadlift to 180 Jump Squat 

*Round 4: Rnds. 1, 2, & 3 + 10 x KB Swing Hop Fwd./ Swing Hop Bkwd.

*Round 5: Rnds. 1, 2, 3 & 4 + 10 x KB Halo + Thruster (alt. halo direction ea. rep)

CARDIO:

3 Rounds of 2 exercises: 1 min. - 45 sec. - 30 sec. ea. x 

*8x Mtn. Climb (challenge: Grass Hopper) to 1x Hop In and Jump Up

*Lateral Hops over DB or KB

ROUNDS COUNTDOWN:

-Complete Add-On Rounds of 5 to 1 w/o Rest from above

*Round 1: 10 x KB Halo + Thruster

*Round 2: Rnd. 1 + 10 x KB Swing Hop Fwd./ Swing Hop Bkwd.

*Round 3: Rnds. 1 & 2 + 10 x KB Deadlift to 180 Jump Squat

*Round 4: Rnds. 1, 2, & 3 + 10 x Push-Up + 2x Hop-In

*Round 5: Rnds. 1, 2, 3, & 4 + 10 x “Deck Squat”

CARDIO:

3 Rounds of 1 min. - 45 sec. - 30 sec. ea. x

*Jack-Touch to Tuck Jump (mod: Jack Touch + 2-count High-Knee Run)

*Plank Jack + Side-to-Side Hop In R and L

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REPS COUNT-UP/ COUNTDOWN: (DBs)

1)

*10-8-6-4-2 x DB Pike Push-Up + Row and Tricep Extension (alt. arms ea. rep)

*2-4-6-8-10 ea. x Overhead Lunge (R and L = 1)

CARDIO:

3 Rounds of 1 min. - 45 sec. - 30 sec. ea. x

*8x High-Knee Run to 2x Jump Squat (go for height)

*Burpee Broad Jump over KB or DB

2)

*10-8-6-4-2 ea. x DB Single-Leg Pike Up (all R, then all L)

*2-4-6-8-10 x Single-Arm DB Plank Row (all R, then all L)

CARDIO:

3 Rounds of 1 min. - 45 sec. - 30 sec. ea. x

*8x Wide High-Knee Run to 2x Dynamic Squat (skim out/ in to sumo squat)

*Burpee Broad Lateral Jump over KB or DB