Today's Power Hour Class - Harris Y

Warm-Up: (gliders, mat)(5 min.)

*1 min. x Side Elbow Plank Glide (elbows on gliders)

*1 min. x Hammy Runners

*1 min. x Glide Out to Hyper-Plank - Push Up

*1 min. x Supine Double-Leg Glide Out/ In (mod: single-leg for 30 sec.)

*1 min. x Hands Out/ In Gliding Push-Up (mod: on knees)

Conditioning @ Lower Track/ Field: (no equipment)

*50-40-30-20-10 sec. x Sprint

*10-20-30-40-50 sec. x Push-Up

400m Backward Run - Drop and Hold Plank every 20 sec. for 20 sec.

*50-40-30-20-10 sec. x Burpee-Lateral Hop (switch direction ea. rep)

*10-20-30-40-50 sec. x High-Knee Run (knees up higher than belly button)

400m Side Shuffle - Drop and Hold Side Plank (+ hip dips) every 20 sec. for 20 sec.

-switch direction of shuffle and plank hold each round

*50-40-30-20-10 sec. x 180 Jump Squats

*10-20-30-40-50 sec. x Sprint

*we ran out of time for these below, but try them on your own:

400m Run - Drop for Mtn. Climbers every 20 sec. for 20 sec.

*50-40-30-20-10 sec. x Right Leg: Single-Leg Up Down-Broad Jump

*10-20-30-40-50 sec. x Left Leg: Single-Leg Up Down-Broad Jump

(hop out to single-leg plank, arch just to touch thigh to ground, hop up and in on one foot, single-leg stand, single-leg broad jump)

FINISHER:

3 Rounds of 60 sec.:

*12 x Burpee within 60 sec. (only rest = remainder of minute after 12 burpees completed)