Rugged Relays + Super Stair Suicides (Harris Express Athletic Conditioning)

WARM-UP: (jump rope)

*3 min. x Skaters w/ 3x Inchworm w/ Push-Up @ top of ea. minute

TEAM RELAY SET-UP: (teams of 2 to 4 people)

*Station 1: Mat, Med Ball

*Station 2: Bench, Heavy DBs

*Station 3: No Equipment

*Station 4: Heavy DBs

TEAM RELAY DRILL #1: (rotate thru all 4 stations, move as soon as finish reps)

*Station 1: 40 x No-Wall Wall Ball (Squat MB Toss)

*Station 2: 30 x Box Jump (mod: alternating Russian Step-Ups)

*Station 3: 20 x Burpee

*Station 4: 10 x Man Maker (mod: no push-ups)

STAIR SUICIDE RUN: 

*Run up to 7th floor and down

*Run up to 6th floor and down

*Run up to 5th floor and down

....all the way down to

*Run up to 2nd floor and down

TEAM RELAY DRILL #2:

*Station 1: 40 x V-Sit MB Toss

*Station 2: 30 ea. x Step Up Repeaters (DBs in Front Rack)

*Station 3: 20 x Squat-Thrust-Lateral Knee-Slapping Tuck Jump

*Station 4: 10 x MJDB#3 (DB Squat Thrust-Push Up-Hop In and Stand-Curl-Press-Tri Ext)

STAIR SUICIDE RUN: same as above

TEAM RELAY DRILL #3:

*Station 1: 40 x MB OH Lunge Jumps (if columns available: Lunge Jump + Straight Ahead Wall Toss; mod: no jump, 1/2 reps R, then 1/2 reps L)

*Station 2: 30 x Straddle Squat (buns to 2-riser bench) Jump Up to Bench

*Station 3: 20 (10 ea. leg) x Single-Leg Burpee (mod: S-L Squat-Thrust-Jump)

*Station 4: 10 x DB Squat Clean and Thrust to OH Lunge R and L

STAIR SUICIDE RUN: same as above