"On The Minute" at Harris Express (5:45am Athletic Conditioning)

MOSTLY INDOORS “ON THE MINUTE EVERY MINUTE” WORKOUT

WARM-UP (repeat of Mon 5:45pm glider/ “Insanity” work):

3 Rounds -

*30 sec. x Glide Wide Plank Tuck-In

*30 sec. x Extreme Russian Dancer Crab Kick

*30 sec. x Seated Tuck-In to Pike-In

*30 sec. x Plank Glide Windshield Wiper

SET #1:

*100 x No-Wall Wall Ball

-On the Min. Every Min.: 5 x DB Squat-Thrust-Deadlift

REPEATED INTERVAL:

*400m MB Run (around building) w/ 5 x MB Burpee (mod: MB S-T-J) @ ea. corner

-Indoor Option: 4 Rnds of 50 x Jump of Rope (challenge: Single-Leg) + 5 x MB Burpee

SET #2:

*80 x OH Lunge (w/ 2 DBs, 1 DB, or MB)

-On the Min. Every Min.: 5 x Sumo Squat Hold + Bicep Curl

REPEATED INTERVAL:

*400m MB Run (around building) w/ 5 x MB Burpee (mod: MB S-T-J) @ ea. corner

-Indoor Option: 4 Rnds of 50 x Jump of Rope (challenge: Single-Leg) + 5 x MB Burpee

SET #3:

*60 x DB Power Clean and Press

-On the Min. Every Min.: 3 x Renegade Row (P-Up + Row R&L)(mod: knee push-up; 3 reps)

REPEATED INTERVAL:

*400m MB Run (around building) w/ 5 x MB Burpee (mod: MB S-T-J) @ ea. corner

-Indoor Option: 4 Rnds of 50 x Jump of Rope (challenge: Single-Leg) + 5 x MB Burpee

SET #4:

*40 x Russian Twist Slam Ball (R and L = 1 rep)(bring MB overhead thru middle)

-On the Min. Every Min.: 5 x V-Push-Up (Pike Push-Up w/ Inward Facing Hands)

REPEATED INTERVAL:

*400m MB Run (around building) w/ 5 x MB Burpee (mod: MB S-T-J) @ ea. corner

-Indoor Option: 4 Rnds of 50 x Jump of Rope (challenge: Single-Leg) + 5 x MB Burpee

SET #5 (put all equip away):

*20 lengths x Shuttle Sprint

-On the 30 Sec. Every 30 Sec.: 6 x 180 Broad Jump