Harris Express Y 5:45am Athletic Conditioning - "Jump, Jump, Jump"

Equipment: Mat, Jump Rope, Heavy Dumbbells (DBs)

WARM-UP:

3 Rounds -

*1 min. x Jump Rope

*10 x Flutter Pike-Up

*10 ea. x Side Plank Leg Lifts

*10 x Prone Swim Kick + Around-the-World

--------->outside to top of parking deck

-DBs @ top of hill in flat section

-jump ropes @ bottom of parking deck hill (under awning)

2 Rounds -

*Traveling Jump Rope Singles up parking deck hill

*30 x OH Taut Rope Squats

*Sprint back down hill

Within One Minute -

4 Rounds -

-complete the following within 1 minute; whatever remains of each minute = rest period

*5 x Sumo Squat DB Jack

*10 x Bent-Over DB Row

*5 x Sumo Squat DB Jack

2 Rounds -

*Traveling Jump Rope Singles up parking deck hill

*15 x Burpee-Lateral Hop over rope

*Sprint back down hill

Within One Minute -

4 Rounds -

-complete the following within 1 minute; whatever remains of each minute = rest period

*5 ea. leg x Pistol (mod: hold wall/ pole OR toes of non-working leg down OR hover)

*5 x DB Renegade Row (push-up + row R + row L)

2 Rounds -

*Traveling Jump Rope Singles up parking deck hill

*15 x Plank + Double-Leg Lateral Hops over rope (R and L = 1 rep)

*Sprint back down hill

Within One Minute -

4 Rounds -

-complete the following within 1 minute; whatever remains of each minute = rest period

*12 total x Weighted Switch Lunge Jump (DBs in front rack)

*6 lengths x Shuttle Sprint (short length of parking deck East to West; ~10m ea. length)

2 Rounds -

*Traveling Jump Rope Singles up parking deck hill

*30 ea. leg x Single-Leg Lateral Hop over rope

*Sprint back down hill