I taught this version of the "12 Days of Christmas" at the Harris Express YMCA in this morning's 5:45am Athletic Conditioning class. We used the hill between the 6th and 7th floors of the Piedmont Row parking deck for our run (up and back ~100m), and the only other equipment required was a Jump Rope for warm-up and a set of Heavy Dumbbells.
WARM-UP:
*4 min. x Jump Rope w/ 4 x Jack-Touch and 4 x Plank Jack/ Jack P-U on ea. min.
ADD-ON ROUNDS:
1 x Hill Run up/ back
2 x Man Maker
3 x (Front Rack) Lunge Jump-Lunge Jump-Sumo Squat Jump
4 x Burpee-Fwd. and Bkwd. Frog Hops
5 x DB Slam Squat
6 x OH Lunge (3 x R; 3 x L)
7 x Pike Jump (mod: tuck jump OR prisoner squat + straight leg torso twist)
8 x Single-Arm Snatch (4 x R, 4 x L)
9 x Donkey Kick to Push-Up
10 x Lateral Switch Lunge Jump
11 x DB Thruster
12 x X-Body Push-Up
No comments:
Post a Comment