Today's Cardio-Strength Class (Harris YMCA; 12:45pm)

Equipment: 1 pair of Gliders, set of Heavy Dumbbells (DBs)(i.e. 10 - 15 lb.)

WARM-UP:

3 rounds -

45 sec. x Torso Twisting H-K Run (mod: regular high-knee run, or walk it)

45 sec. x Gliding Squat-Thrust-Stand

STRENGTH & GLIDE SET #1: 2 groups, on each side of room (w/ gliders & DBs)

-cone in the middle of the room; ea. group travels to the cone and back simultaneously

1. 10 ea. leg x Fwd. Lunge Thruster to 2x Plank Glide Fwd. there/ Bkwd. back
2. 20 ea. arm x Single-Arm DB Snatch to 2x DB Bear Crawl Fwd. there/ Bkwd. back
3. 30  x DB Thruster to 10 (or 5)x Sprint there/ back
4. 40 x DB Plank Row to 2x Plank Glide Fwd. there/ Bkwd. back
5. 50 x DB Front Squat to 2x DB Bear Crawl Fwd. there/ Bkwd. back

IN-PLACE SPEED DRILL:

3 rounds-

45 sec. x 4-count High Kick Run - Drop to Push-Up - Hop Up, repeat

45 sec. x Side Shuffle-Shuffle - Touch (set DBs about 4ft. apart, touch DB on ea. end)

STRENGTH & GLIDE SET #2: 2 groups, on each side of room (w/ gliders & DBs)

-cone in the middle of the room; ea. group travels to the cone and back simultaneously

1. 20 x DB Jump Thruster to 2x Side Plank Glide there/ back
2. 20 ea. leg x Step-Back Lunge Deadlift to Inchworm-Push Up-Gliding Pike In t/ b
3. 20 x Monkey Push-Up to 5(or 3)x Weighted Sprint there/ back
4. 20 x Front Rack Sumo Squat Jump to 2x Plank Glide Fwd. there/ Bkwd. back
5. 20 x DB Squat-Thrust-Deadlift to 1x Bkwd. Crab Glide there/ back

IN-PLACE SPEED DRILL:

3 rounds-

45 sec. x Speed Skate (set DBs 4 feet apart)

45 sec. x Surfer Get-Up

STRENGTH & GLIDE SET #3: 2 groups, on each side of room (w/ gliders & DBs)

-cone in the middle of the room; ea. group travels to the cone and back simultaneously

1. 10 ea. leg x (1 or 2 DB)OH alt. Lunge Jump to 1x DB Plank Glide Fwd. t/ Bkwd. b
2. 10 x DB Pike Push-Up + Triceps Ext. R and L to 2x Plank Glide Fwd. t/ Bkwd.  b
3. 10 x Pike Jump to 10 x Sprint there/ back
4. 10 x Spiderman Push-Up to 1x DB Plank Glide Fwd. there/ Bkwd. back
5. 10 x DB Push-Up to Sumo Curl/ Press to 2x Plank Glide Fwd. t/ Bkwd.  b

IN-PLACE SPEED DRILL:

3 rounds-

45 sec. x Plank Jack-Hop In (challenge: Jack Hands, as well as feet, then hop in)

45 sec. x No-Box Box Jump (as high as you can go ea. rep)

FINISHER:

Tabata: Burpee OR Bottom-to-Bottom Squats