Harris Y - Saturday 9am Athletic Conditioning

WARM-UP:

2 Rounds -

*30 sec. x High Knee Run

*30 sec. x Mtn. Climb

*30 sec. x Mummy Kicks

*30 sec. x Supine Scissor Kick (challenge: hands too)(mod: hands beneath tush)

INDOOR DRILLS:

Complete the Assigned Reps on the Minute Every Minute for 4 Minutes:

1) 20 x DB Thruster

-1 min. REST

2) 15 x 1DB Supine Pike-Up (mod: Single-Leg)(DB moves from chest to toes)

-1 min. REST

3) 10 x Burpee-Lateral Hop over bench

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S3-INSPIRED (modified "Vaidas" WOD) STAMINA TRACK/ STRENGTH DRILL:

*400m Run

*40 x Vertical Leap 

*10 x Hand-Release Push-Up
*400m Run
*30 x Vertical Leap
*20 x Hand-Release Push-Up
*400m Run
*20 x Vertical Leap
*30 x Hand-Release Push-Up
*400m Run
*10 x Vertical Leap
*40 x Hand-Release Push-Up
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*30 x Traveling Broad Jump
*10 x Pike Push-Up
*20 x Traveling Broad Jump
*20 x Pike Push-Up
*10 x Traveling Broad Jump
*30 x Pike Push-Up