Harris Cardio-Strength Challenge (today (12/18) @ 12:45pm)

"Partner Face-Off"

Equip: Partner, Stack of 4 or 5 Risers per person, Heavy Dumbbells (DBs) per person

SET UP: divide room into two groups, team up with a partner, ea. person grabs equipment, face your partner about 8 ft. apart

WARM-UP:

2 Rounds -

*30 sec. x High-Knee Run

*30 sec. x Wide-Legs Knee-Slapping High-Knee Run

*30 sec. x Mtn. Climb

*30 sec. x Side Runners (in plank)

PARTNER COUNT-UPs: (one partner works, while the other partner rests, switching back and forth)

1) alt. partner 1-2-3-4-5-6-7-8-9-10 x: Air Squat (buns to risers)

2) alt. partner 1-2-3-4-5-6-7-8-9-10 x: Incline Push-Up (hands atop risers)(challenge: rest in plank)

SUPERSET #1: (partner pace-setter drill)

5 min. AMRAP

P1:

*10 x Front Squat (buns to risers)

*10 x Push Press

P2:

*Knee-Slap Tuck Jump to Broad Jump over risers until P1 finishes, then switch!

PARTNER COUNT-UP:

*alt. partner 1-2-3-4-5-6-7-8-9-10 x: Lateral Jump (over risers)(R and L = 1)(mod: over a line on floor)

SUPERSET #2:

5 min. AMRAP

P1:

*2 x ea. direction: DB Squat Swing + Hop around risers (fwd., L, bkwd., L, fwd., etc.)(16 swings ea. rnd.)

P2:

*Sumo Squat Hold + Curl and Press until P1 finishes, then switch!

PARTNER COUNT-UP:

*alt. partner 2-4-6-8-10 x: Burpee (mod: incline push-up OR squat-thrust-jump)(challenge: weighted)

SUPERSET #3:

5 min. AMRAP

P1:

*5 x Fwd. there/ Bkwd. back Shuttle Run (S-T-J on end lines) b/w risers

P2:

*DB Thrusters until P1 finishes, then switch!

PARTNER COUNT-UP: 

2 Rounds -

*alt. partner 1-2-3-4-5 x Plank Row R and L to Lunge Jump R and L (challenge: add push-up b4 rows)

FINISHER:

*alt partner 10-20-30-30-20-10 x Seated OH Press

-if time

*alt partner 10-20-30-30-20-10 x Goblet Squat