Harris Express Athletic Conditioning - ENDURANCE!

EQUIPMENT: Mat, Heavy DBs

WARM-UP: 

30-20-10 x 

*Heels-Elevated (atop mat) Air Squat

*Lunge (in place) (alternate legs ea. rep)

*Anchored DB Sit-UP (mod: DB on feet, no DB on chest)

TOP LEVEL OF PIEDMONT ROW PARKING DECK: (bring heavy DBs)

“30-20-10” DRILLS:

#1:

*30 ea. leg x Step-Back Lunge Deadlift (straight back leg; hanging DBs)

*3 x Sprint Deck Loop (~250m)

*20 ea. leg x Step-Back Lunge Deadlift

*2 x Sprint Deck Loop (~250m)

*10 ea. leg x Step-Back Lunge Deadlift

*1 x Sprint Deck Loop (~250m)

#2:

*30 x Traveling DB Swing Broad Jump (start 1st loop around w/ broad jumps)

*3 x Sprint Deck Loop (1st loop w/ DB held chest high, 2nd and 3rd: weightless)

*20 x Traveling DB Swing Broad Jump (start 1st loop around w/ broad jumps)

*2 x Sprint Deck Loop (1st loop w/ DB held chest high, 2nd: weightless)

*10 x Traveling DB Swing Broad Jump (start 1st loop around w/ broad jumps)

*1 x Sprint Deck Loop (1 loop w/ DB held chest high)

#3: (move to bottom of lot hill)

*30 x DB Burpee-Deadlift (hop out to plank - push-up - hop - stand w/ DBs in hand)

*3 x Bkwd. Run Up Hill/ Fwd. Sprint Down

*20 x DB Burpee-Deadlift

*2 x Bkwd. Run Up Hill/ Fwd. Sprint Down

*10 x DB Burpee-Deadlift

*1 x Bkwd. Run Up Hill/ Fwd. Sprint Down