Harris Express Athletic Conditioning - 100 Push-Ups, 200 Squats, 3 Mile Run

"GRAND TOTAL: 100 Push-Ups, 200 Squats, 3 Mile Run"

EQUIP: Heavy Dumbbells (DBs), Mat (for knee push-ups)

WARM-UP:

400m Run

#1:

• 10 x Push-Up
• 20 x Air Squat
• Sprint 400m 

#2:

• 10 total x Weighted T Push-Up 
• 20 x Dumbbell (DB) Front Squat (rack 2 DBs atop your shoulders, elbows high and tight)
• Sprint 400m

#3:

• 10 x Plyo Push-Up (clapping or shoulder-tapping)
• 20 x DB Deadlift Jump Squat
• Sprint 400m

#4:

• 10 x 3x DB Plank Row to 1x Push-Up 
• 20 x 3-count High-Knee Run + Drop to Squat
• Sprint 400m

#5:

• 10 x X-Body Push-Up (cross 1 leg underneath your torso across your body, switch legs ea. rep)
• 20 x Goblet Squat (cross 2 DBs and hold them @ chest)
• Sprint 400m

#6:

• 10 x DB Push-Up + Hop-In
• 20 x Single-Arm DB Deadlift to Lateral Hop over DB
• Sprint 400m

#7:

• 10 x Uneven Hand Push-Up (5xR arm lead, then 5xL arm lead)
• 20 (10R, then 10L) x Pistol Squat (mod: Toes down of support leg)
• Sprint 400m

#8:

• 10 x Stacked-Feet Push-Up (5 ea.)
• 20 x Goblet Squat Jump
• Sprint 400m

#9:

• 10 x Side-Swipe Push-Up (swing straight R leg out to side up to shoulder height, push-up, switch)
• 20 x Traveling Squat-Touch Broad Jump (continue right into run)
• Sprint 400m

#10:

• 10 x (Weighted) Burpee
• 20 x Squat Jump into Knee-Slap Tuck Jump
• Sprint 800m