Harris Athletic Conditioning - Tonight (Mon) 5:45pm

"RESIST YOUR PARTNER"

WARM-UP:

*4 min. x Squat-Thrust-180 Jump (challenge: last 2 rounds => Burpee-180 Jump)

-On The Minute Every Minute: 20 x Torso Twisting High-Knee Run

PARTNER RESISTANCE STUFF:( min.)

1)

P1: 1 min. x Resisted Mtn. Climb (P2 holding P1)

P1: 1 min. x Resisted Sprint (P2 holding P1)

-Switch partners!

4 min. AMRAP -

P1: V-Sit Hold (+ 1DB OH Press)

P2: 10 x Lateral Hops over Partner’s legs

-Switch partners!

2)

P1: 1 min. x Resisted Mtn. Climb (P2 holding P1)

P1: 1 min. x Resisted Sprint (P2 holding P1)

-Switch partners!

4 min. AMRAP -

P1: Hold Plank

P2: 10 ea. side x Decline Push-Up (feet atop partner’s back)(mod: 5 reps; hold 10-cnt. decline plank)

-Switch partners!

3)

P1: 1 min. x Resisted Mtn. Climb (P2 holding P1)

P1: 1 min. x Resisted Sprint (P2 holding P1)

-Switch partners!

1 min. x Hand War (stationary feet in plank)

1 min. x Pound-Push Ups

4) 

P1: 1 min. x Resisted Mtn. Climb (P2 holding P1)

P1: 1 min. x Resisted Sprint (P2 holding P1)

-Switch partners!

4 min. AMRAP - “Over-Under Drill”

P1: Hold Elbow Plank

P2: Broad Jump over P1

then

P1: Downward Dog

P2: Military Crawl beneath P1

then

P1 and P2: meet in plank for 5x Push-Up together

-Switch partners!

--------------------------------

Outside for 200m Fwd./ Bkwd. Sprint Repeaters (divide class into 2 groups on opposite sides of track)

8 Rounds (alternating groups and alternating fwd. and bkwd. running ea. round)(”rest” = hold plank)

Rnd. 1:

*G1: 200m Fwd. Sprint to G2

*G2 rests until 1st person in G1 arrives, then G2: 200m Fwd. Sprint to G1’s starting spot

Rnd. 2: same as Rnd. 1, but Bkwd. Sprint instead