Athletic Conditioning - "5 Minute Leftovers - Take 2" (Sunday 1:30pm; Morrison Y)

“5 MINUTE LEFTOVERS”

EQUIPMENT: Mat, Jump Rope, Med Ball, High Bench (4-6 risers ea. side)


WARM-UP:

1) In 5 min:

*100 x Air Squat

-Remainder of 5 min.: 10 x Tuck-Up; 10 x Pike-Up (mod: single-leg)

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INDOOR 5 MIN. SETS:

2) In 5 min:

*300 x Jump Rope (mod: cut reps to 150; may fake jump rope)(if finish b4 2 min., do 500 jumps of rope)

-Remainder of 5 min.: Burpee

3) In 5 Min:

*50 x Box Jump (mod: 50 ea. leg x Step-Up Repeater (w/ MB held center of chest))

-Remainder of 5 min.: MB Slam Squat

----------------------------------------------> OUTSIDE (w/ Med Ball)

OUTDOOR 5 MIN. SETS:

4) In 5 min:

*15 x Run Up/ Down Hill (Hawk Ridge Hill ~ 20m/ length)

-Remainder of 5 min.: MB Burpee (combo of 2 previous moves)(mod: MB S-T-J)

5) In 5 min:

*800m Run

-Remainder of 5 min.: Handstand Walk OR 3-Legged Dog Walk (R leg there/ L leg back) OR MB Side-to-Side Bear Crawl

6) In 5 min:

*10 x 100m Fwd. Run/ 100m Bkwd. Run (there/ back b/w soccer field sidelines)

-Remainder of 5 min.: (MB Overhead) Walking Lunge

----------------------------------------------> INSIDE

INDOOR 5 MIN. FINISHERS:

7) In 5 min:

*30 x Squat-Thrust-Lateral Jump over box (mod: lower box; step over box)(may do over jump rope)

-Remainder of 5 min.: MB Squeeze Suitcase Crunch

8) In 5 min:

*80 x No-Wall Wall Ball (Wall Ball OK if class is small enough)

-Remainder of 5 min.: (Knee) Push-Up (challenge: +Plyo (knee p-up + hand hop))

---------------------------------------------- MORE INDOOR OPTIONS (if too cold outside)(for Harris Mon?)

A) In 5 min:

*100 x Plyo Switch Step-Up (challenge: Heavy DBs in hands)

-Remainder of 5 min.: Med Ball Clean

B) In 5 min:

*25 x Burpee Box Jump (challenge: Burpee-Broad Jump over box)

-Remainder of 5 min.: Pike Jump (mod: Prisoner Squat + Straight Leg Torso Twist)

C) In 5 min:

*30 x Med Ball Tuck Roll-Up to Jump OR Med Ball Supine Get-Up (challenge: single-leg)

-Remainder of 5 min.: All-Fours Plank Hop OR Plank Side Step over Jump Rope

D) In 5 min:

*80 x MB Slam Switch Lunge Jump

-Remainder of 5 min.: MB Squat Swing up to Right/ Left Eyebrow (alt. sides ea. rep)