This Evening's Harris Y Athletic Conditioning Plan - Wear Your Sleeves!!

WARM-UP:

*Dynamic Stretch (30 sec. ea. x scorpion, reverse scorpion, mantis, toe hold squat)

*100-80-60-40-20 x Jumps of Rope (challenge: single-leg)

*10-8-6-4-2 x Burpee

------------->outside to pavilion w/ partner and a set of DBs/ person

1) PARTNER AMRAP + SPRINT:

5 min. AMRAP -

*P1: 5 x (Jumping) Thruster

*P2: Plank Row until partner finishes

-switch

-Upon Immediate Completion of AMRAP: 400m Sprint

2) PARTNER AMRAP + SPRINT #2:

5 min. AMRAP - (switch legs ea. round)(both partners on same leg)

*P1: 5 x Single-Leg Squat-Thrust-Jump 

*P2: Split Squat Jump until partner finishes 

-switch

-Upon Immediate Completion of AMRAP: Weighted 400m Sprint (DB @ chest)

3) PARTNER AMRAP + SPRINT #3:

5 min. AMRAP -

*P1: 5 x Star Jump

*P2: Plank Jack until partner finishes (challenge: both hands AND feet jack)

-switch

-Upon Immediate Completion of AMRAP: 400m Sprint

4) PARTNER AMRAP + SPRINT #4:

5 min. AMRAP

*10 x Double-Arm DB Snatch (finish in X-position)

*10 x Partner High-Five Push-Ups

-Upon Immediate Completion of AMRAP: Weighted 400m Sprint (DB @ chest)

FINISHER:

5 min. AMRAP -

P1: 50m Sprint (across north field; stop by track sign) - drop to Plank + Windmill

P2: waits in Plank + Windmill until P1 finishes run, then 50m Sprint to P1

P1: when P2 arrives: 50m Sprint back toward pavilion

-repeat