Harris Power Hour - Fight Gone Bad-ish

WARM-UP:

*30 sec. x Jack

*30 sec. x Jack - Squat Touch

*30 sec. x Low Jack

*30 sec. x Low Jack - Sumo Hop

*10 x Toe-Hold Squat to Hammy Stretch

*5 ea. x Samson Stretch Hold

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Equipment: divide class into 5 groups, assign equipment set-up to each group #

*Station 1: High Bench (5 risers ea. side)

*Station 2: Nothing

*Station 3: Heavy DBs

*Station 4: Medium DBs

*Station 5: Gliders

F.G.B. ROUND 1: (3 Rounds: 1 min. ea. exercise; 1 min. rest @ end of ea. round; 11 total min.)

1. Box Jumps
2. Burpees
3. DB Sumo Deadlift HP
4. OH Lunge
5. (Elbow Plank) Mtn. Climbers

F.G.B. ROUND 2: (2 Rounds: 1 min. ea. exercise; 1 min. rest @ end of ea. round; 11 total min.)

1. Broad Jumps over box (mod: lower box; phantom hop box)
2. Burpee Jacks
3. Double-Arm DB Snatch
4. Split Squat Thrusters (mod: step back lunge + thrust)
5. Push-Up to Gliding Pike-In (mod: tuck-in)

SPRINTS: (divide class into two groups on either side of room; take turns running)

1 x Side-Runner Push-Ups (R and L = 1 rep)

1 x Fwd. Sprint there/ floor touch/ Bkwd. Sprint back

2 x Side-Runner Push-Ups (R and L = 1 rep)

2 x Fwd. Sprint there/ floor touch/ Bkwd. Sprint back

...all the way to 

5 x Side-Runner Push-Ups (R and L = 1 rep)

5 x Fwd. Sprint there/ floor touch/ Bkwd. Sprint back