Monday Night Athletic Conditioning (Harris Y) - My Husband's 1st Group Exercise Class EVER!

"Welcome to the Club, Joe!"

This class was my husband's (Joe's) first group exercise experience of his life!  He is a recently retired professional athlete in great shape, but this was different for him...and TOUGH for him=)

WARM-UP: Movement Prep

3 Rounds - 

*30 sec. x Speed Skater

*10 x Triple Extension Squat

*5 ea. x Single-Leg Squat (non-working leg hovers 1 in. above floor beneath pelvis)

SUPERSET #1:

-One Minute to Finish As Soon As 1st One Done Yells Out:

*45 x KB Goblet Squat

*30 x Weighted Box Jump (DBs hanging)(mod: DB Deadlift to Step-Up)

*15 x Renegade Row DB Burpee (Push-Up/ Row R/ Row L/ Stand/ Press)

-5 x Through Benches (Broad Jump over, Box Jump up/ down, Zig-Zag Run, etc.), Run back

(call finish, when Erin gets back to her start position for the 5th time)(all equip @ end of bench)

-45 Seconds to Finish As Soon As 1st One Done Yells Out:

*30 x KB Goblet Squat 

*20 x Weighted Box Jump 

*10 x Renegade Row DB Burpee

-4 x Through Benches (Broad Jump over, Box Jump up/ down, Zig-Zag Run, etc.), Run back

-30 Seconds to Finish As Soon As 1st One Done Yells Out:

*20 x KB Goblet Squat (Jump)

*10 x Weighted Box Jump 

*5 x Renegade Row DB Burpee

-3 x Through Benches (Broad Jump over, Box Jump up/ down, Zig-Zag Run, etc.), Run back

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SUPERSET #2:

-One Minute to Finish As Soon As 1st One Done Yells Out:

*30 ea. leg x Single-Leg Push-Offs w/ DBs in Hands

*20 ea. arm x Single-Arm KB Thruster (mod: use 1 DB)

-5 x Through Benches (Broad Jump over, Box Jump up/ down, Zig-Zag Run, etc.), Run back

-45 Seconds to Finish As Soon As 1st One Done Yells Out:

*20 ea. leg x Single-Leg Push-Offs w/ DBs in Hands

*15 ea. arm x Single-Arm KB Thruster (mod: use 1 DB)

-4 x Through Benches (Broad Jump over, Box Jump up/ down, Zig-Zag Run, etc.), Run back

-30 Seconds to Finish As Soon As 1st One Done Yells Out:

*15 ea. leg x Single-Leg Push-Offs w/ DBs in Hands

*10 ea. arm x Single-Arm KB Thruster (mod: use 1 DB)

-3 x Through Benches (Broad Jump over, Box Jump up/ down, Zig-Zag Run, etc.), Run back

FINISHER: 

30-20-10 x (3 rounds- 1st round = 30 reps of ea. of the 3 exercises; 2nd round = 20 reps ea.; 3rd round = 10 reps ea.)

*Supine Leg Drop atop bench (drop heels below height of bench, arch)

*OH Squat w/ Bench Top 

*KB Swing