Harris YMCA Athletic Conditioning - Tonight 5:45pm

WARM-UP:

3 Rounds -

*20 x Jumping Jack

*10 x Jack-Touch

-count class out into 1s, 2s, 3s, and 4s 

-assign ea. group equip. and spot in room

STATION SET-UP: (GymBoss: 8 Rounds of 60 sec. and 15 sec. intervals = 10 min.)

1s: KB

2s: Box (4 risers ea. side)

3s: DBs

4s: 4 Gliders

INDOOR STATION SET:

2 Rounds -

1s: 1 min. x S-A KB Burpee - Deadlift - Lateral Hop Over

2s: 1 min. x Prisoner Squat Box Jump

3s: 1 min. x OH Lunge + Triceps Extension

4s: 1 min. x 4-count Mtn. Climb to Hands Glide-Out/In Push-Up

-put all equip. away

OUTDOOR STATION SET #1:

2 Rounds -

1s (@ grass): 1 min. x 100m Sprint Repeats

2s (@ wall): 1 min. x Wall Climb OR Decline Plank Hold OR Inchworm-Pike P-Up

3s (W 1/2 pavilion): 1 min. x Squat-Thrust-Stand for speed

4s (E 1/2 pavilion): 1 min. x Pike Jump (mod: Prisoner Squat + Strt. Leg Torso Twist)

OUTDOOR STATION SET #2:

2 Rounds -

1s (@ grass): 1 min. x Burpee-3x Broad Jump

2s (@ wall): 1 min. x Bkwd. Bear Crawl Up Hill/ Fwd. Bear Crawl Down Hill

3s (W 1/2 pavilion): 1 min. x Surfer Get-Up

4s (E 1/2 pavilion): 1 min. x OH Squat-Tuck Jump-Squat

FINISHER: 200m Repeaters and Burpees

-1s and 2s to Track Mile Marker Sign

-3s and 4s to Tree Grove on Opp. End of Track

4 Rounds (ea. person sprints 800m total)-

*Grp. 1 Sprints to Grp. 2 (Grp. 2 rests until Grp. 1 gets there)

*Grp. 2 Sprints to Mile Marker (Grp. 1 rests until Grp. 2 gets to marker)

*Grp. 1 Sprints to Grp. 2, etc.

challenge: b4 you rest, you must complete 5 burpees!!!