This Morning's 5:45am Harris Express Y Athletic Conditioning

ANNOUNCEMENT: NO CLASS NEXT WEEK, 4/6!!!!

WARM-UP:

4 Round Tabata: Bottom-to-Bottom Squat (Air Squat for 20s., Hold Bottom of Squat for 10s.)

4 Round Tabata: Push-Up/ Plank Hold (Push-Up for 20s., Hold Plank or Bottom of Push-Up for 10s.)

PARTNER RUN #1:

3 Rounds OR 8 min. AMRAP -

P1: 400m Run + Hill (down/ up ramp and around parking deck)

P2: AMRAP - 5 x Squat-Thrust-Stand, 5 x DB Sumo Deadlift High Pull

-switch when P1 returns

-1 min. to finish when 1st team done

BLIND TABATA:

9 Rounds of 20 sec. ON/ 10 sec. OFF -

1. DB Burpee Deadlift
2. DB Plank Row
3. DB Push Press

1st Round: 1) a 2) b 3) c 4) c 5) b 6) a 7) a 8) b 9) c

PARTNER RUN #2:

3 Rounds OR 8 min. AMRAP -

P1: 7-Flight Stair Run (down/ up all 7 flights; stay to the R, pass on the L)

P2: AMRAP - 4 x Knee-Slap Tuck Jump, 4 x Lunge Jump

-switch when P1 returns

-1 min. to finish when 1st team done

BLIND TABATA: (same exercises as listed for Round 1)

2nd Round: 1) a 2) a 3) a 4) c 5) c 6) c 7) b 8) b 9) b

PARTNER RUN #3:

3 Rounds or 8 min. AMRAP -

P1: 800m Run OR 400m Run (depending upon time left in class) (minus hill addition)

P2: AMRAP - 4 x Side Lunge Thruster, 4 x DB Squat Clean and Press

-switch when P1 returns

-1 min. to finish when 1st team done

BLIND TABATA (same exercises as listed for Rounds 1 and 2):

3rd Round: 1) b 2) b 3) a 4) c 5) c 6) b 7) a 8) a 9) c

ABS:

3 Rounds -

*30s. x 1DB Butterfly Sit-Up

*30s. x Plank + alt. Side Knee-Out Touch