"DUELING OBSTACLE COURSES"
Equip: Parallette (or other barrier to hop over), DBs, Slam Ball, Rings
WARM-UP:
*Dynamic Stretches in place
2 Rounds (divide class into 2 groups; take turns working and resting) -
*Grp 1: 100m Run
*Grp 2: REST (challenge: Air Squat)
-Switch!
*Grp 1: 200m Run
*Grp 2: REST (challenge: Air Squat)
-Switch!
OBSTACLE COURSE #1:
4 Rounds of Descending Reps -
Start @ back wall:
*40-30-20-10 x Lateral Hop over parallette/ DB/ crack in mats
*DB Bear Crawl to front of room
*40-30-20-10 x Slam Squat
*100m Run to dumpster
*40-30-20-10 x OH alt. Lunge (Jump)
*100m Run back to gym
*DB Bear Crawl to back of room
Recovery/ Abs:
3 Rounds -
*30 sec. x Hollow Hold (challenge: Hollow Body Rock)
*30 sec. x Plank Hold (challenge: Plank Hands Hop to Feet Hop)
OBSTACLE COURSE #2:
3 Rounds of Descending Reps - (if lots of time, 4 rounds, start @ 40 reps of everything)
Start @ bars:
*30-20-10 x Ring Row
*Bkwd. DB Bear Crawl to front of room
*30-20-10 x Slam Ball Goblet Squat (Jump)
*200m Run to bottom of driveway
*30-20-10 x Plank + Hop-In (challenge: Single Leg - 1/2 reps R, then 1/2 L)
*200m Run back to gym
*Bkwd. DB Bear Crawl to back of room
FINISHER:
Tabata: ROW
1/2 Tabata: BOTTOM-TO-BOTTOM SQUATS
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