"Weight On/ Weight Off" - Harris Express Athletic Conditioning (Fri 5:45am)

EQUIPMENT: Gliders, Heavy Dumbbells (DBs)(i.e. 15 lbs.)

WARM-UP: 

3 Rounds - (Rnd. 1: Weighted/ Rnd. 2: Weightless; Rnd. 3: Weighted)

*45 sec. x Side-to-Side T-Plank

-15 sec. REST

*45 sec. x Seated Cherry Pick (challenge: V-sit)

-15 sec. REST

GLIDE: bring DBs and gliders to 1 side of room

3 min. AMRAP - (alternate rounds w/ DBs and w/o DBs)

*Plank Glide Bkwd. there/ Sprint Fwd. back (mod: Mtn. Climb; Lunge Glide; Inchworm)

STRENGTH SET #1:

3 Rounds - (Rnd. 1: Weighted/ Rnd. 2: Weightless; Rnd. 3: Weighted) 

*45 sec. x Burpee

-15 sec. REST

*45 sec. x Goblet Squat Jump (weightless = sumo squat jump)

-15 sec. REST

GLIDE:

3 min. AMRAP - (alternate rounds w/ DBs and w/o DBs)

*Plank Glide Fwd. there/ Sprint Bkwd. back

STRENGTH SET #2:

3 Rounds - (Rnd. 1: Weighted/ Rnd. 2: Weightless; Rnd. 3: Weighted) 

*45 sec. x Man Maker (unweighted = push-up windmill R/ p-u windmill L - hop in - jump)

-15 sec. REST

*45 sec. x Squat-Touch-Broad Jump Fwd./ turn around/ repeat (weighted = w/ DBs hanging)

-15 sec. REST

GLIDE:

3 min. AMRAP - (alternate rounds w/ DBs and w/o DBs)

*Plank Glide Bkwd. there/ Sprint Fwd. back

STRENGTH SET #3:

3 Rounds - (Rnd. 1: Weighted/ Rnd. 2: Weightless; Rnd. 3: Weighted) 

*45 sec. x (Jack) Push-Up + DB Row R and L (weightless = jack push-up + shoulder taps R and L)

-15 sec. REST

*45 sec. x Overhead Lunge (weightless = arms OH switch lunge jumps)

-15 sec. REST

GLIDE:

3 min. AMRAP - (alternate rounds w/ DBs and w/o DBs)

*Plank Glide Fwd. there/ Sprint Bkwd. back

STRENGTH SET #4:

3 Rounds - (Rnd. 1: Weighted/ Rnd. 2: Weightless; Rnd. 3: Weighted) 

*45 sec. x Chest Press + Dbl. Leg Drop (weightless = just leg drop w/ arms OH)

-15 sec. REST

*45 sec. x Up-Down (challenge: alt. Single-Leg Up-Downs)

-15 sec. REST

GLIDE:

3 min. AMRAP - (alternate rounds w/ DBs and w/o DBs)

*Plank Glide Bkwd. there/ Sprint Fwd. back