Interval Training Day (Harris Express Athletic Conditioning - Fri 5:45am)

EQUIP: Gliders, Bosu, Heavy Dumbbells (DBs)

"INTERVAL TRAINING DAY"

WARM-UP:

*3 min. x Gliding Pike-In to Tuck-In and Stand

-w/ 5 x Jump Squat and 5 x Push-Up on the minute every minute

INTERVAL WEIGHT TRAINING WORKOUT #1:

3 Rounds -

• 15 ea. x (DB Front Rack) Bulgarian Split Squat (15 lb. DBs)(back foot atop bosu)
• 1 min. x Bosu Quick Feet
• 1 min. x Bosu Quick Hands (in plank; hands atop bosu)

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1 MIN. REST

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3 Rounds -

• 10 x Bosu Decline Push-Up - Walk Hands In - Pike P-Up
• 1 min. x Lateral Bosu/ DB Hops
• 1 min. x Speed Skaters

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1 MIN. REST

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25 x DB Burpee to Deadlift 

INTERVAL WEIGHT TRAINING WORKOUT #2:

3 Rounds -

• 10 x Dome-Down Bosu Push-Up + Hand Hop, then Foot Hop
• 1 min. x Bosu Spring-Offs (stick the landing in a deep squat)
• 1 min. x Gliding Grasshoppers (X-Body Plank Glide)

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1 MIN. REST

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3 Rounds -

• 20 x Bosu OH Squat
• 1 min. x Sumo Squat Jump up to Squat atop Bosu
• 1 min. x Supine Gliding Hammy Runners (upper back atop bosu)

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1 MIN. REST

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25 ea. x Super Heavy Single-Arm DB Deadlift (i.e. 20-30 lb. single DB)