Harris Express Athletic Conditioning - This Morning's "100 Meter Madness"

equipment: Heavy DBs, partner

WARM-UP:

*10 x Toe-Hold Squat Stretch

*10 ea. x Samson Lunge to Hammy Stretch

4 min. AMRAP -

*5 x Jumping Jack

*4 x Air Squat

*3 x Push-Up

------------------> OUTSIDE

PARTNER SPRINTS:

5 min. AMRAP -

P1: Sprint long length of block (100m there/ 100m back)

P2: 4 x Renegade Row (DB Push-Up + Row R + Row L) (rest upon completion of this task)

-switch

------------------

5 min. Time Limit:

*Walking Lunge long length of block there/ back

-Every 10 Reps: 3 x Monkey Push-Ups

------------------

PARTNER SPRINTS:

5 min. AMRAP -

P1: Bkwd. Sprint long length of lot there/ Fwd. Sprint back

P2: 8 x DB Deadlift Squat Jump (rest upon completion of this task)

-switch

------------------

5 min. Time Limit

*Broad Jump long length of block there/ back

-Every 10 Reps: 3 x Pop-Up Push-Up

------------------

PARTNER SPRINTS:

5 min. AMRAP -

P1: 3-Turn Suicide Sprint  to middle of block (50m there/ 50m back) - to end of block (100m there/ 100m back)

P2: 15 x DB Thruster (rest upon completion of this task)

-switch

------------------

5 min. Time Limit

*Squat-Thrust-Lateral Jump long length of lot there/ back 

-Every 5 Reps: 10 x Backward Bear Crawl Steps (switch which way you face on the S-T-J after every bear crawl)

------------------

PARTNER SPRINTS:

5 min. AMRAP -

P1: Sprint long length of lot there/ back

P2: REST (so run faster!!!) OR Chair Hold (for duration of partner’s sprint)

-switch

------------------

*Burpee Broad Jump 1/2 way there/ back long length of block