WARM-UP:
3 Rounds -
*10 x Grasshopper (R and L = 1 rep)(mod: Plank Side Runner)
*10 x Squatting Jack
*10 x Push-Up into All-4s Plank Hop (mod: regular Push-Up)
*head outside to lower track w/ KB each...assign each person a # 1, 2, 3, or 4
-divide class into 4 groups (1s @ pavilion, 2s beyond playground, 3s @ southern end, 4s @ picnic area)
-each person brings their MB to their station and leaves it there throughout (until very end)
Round 1 -
- 40 KB Swing + 400m Run
- 30 KB Swing + 300m Run
- 20 KB Swing + 200m Run
- 10 KB Swing + 100m Run
-when done, leave KBs there and meet near pavilion
Shorter Interval Work: (may be done inside w/ sprints/ gliders @ end/ beginning if no field room)
5 Rounds/ Sprints -
*10-8-6-4-2 x Single-Leg Burpee (1/2 reps R, then 1/2 reps L)
*100m Sprint (50m there/ back)
Round 2 -
- 40 Single-Arm KB Deadlift + 400m Run (1/2 reps R, then 1/2 reps L)
- 30 Single-Arm KB Deadlift + 300m Run
- 20 Single-Arm KB Deadlift + 200m Run
- 10 Single-Arm KB Deadlift + 100m Run
-when done, leave KBs there and meet near pavilion
Shorter Interval Work:
5 Rounds/ Sprints -
*10-8-6-4-2 x Tuck Jump - Pike Jump (Tuck + Pike = 1 rep)
*100m Sprint (50m there/ back)
Round 3 -
- 40 KB Thruster + 400m Run
- 30 KB Thruster + 300m Run
- 20 KB Thruster + 200m Run
- 10 KB Thruster + 100m Run
-when done, bring KBs with you and meet near pavilion
Shorter Interval Work:
5 Rounds/ Sprints -
*10-8-6-4-2 x KB Halo to Front Squat
*100m Sprint (50m there/ back)
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