Harris Express Athletic Conditioning (this morning 5:45am)

"Back to Basics Tabatas and Sprints"

WARM-UP:

9 Round Tabata (20 sec. ON/ 10 sec. OFF): alt. rounds of -

*Air Squat

*Push-Up

*Straight Leg Sit-Up

------------> Outside w/ a heavy set of dumbbells (DBs) per person

BASIC TABATA #1: 

8 Rounds of 20 sec. ON/ 10 sec. OFF  of: Burpee

PARTNER MILE RUN SPRINT: 8 Rounds alt. 200m Sprint (while one partner runs, the other rests)

     -each partner runs 4 x 200m = 800m (1/2 mile)

BASIC TABATA #2:

8 Rounds of 20 sec. ON/ 10 sec. OFF: alt. rounds of - Thurster and Seated Shoulder Press

PARTNER MILE RUN SPRINT: 8 Rounds alt. 200m Sprint (while one partner runs, the other rests)

     -each partner runs 4 x 200m = 800m (1/2 mile)

BASIC TABATA #3: 

8 Rounds of 20 sec. ON/ 10 sec. OFF  of: Walking Overhead Lunge (DBs overhead)

PARTNER MILE RUN SPRINT: 8 Rounds alt. 200m Sprint (while one partner runs, the other rests)

     -each partner runs 4 x 200m = 800m (1/2 mile)

BASIC TABATA #4: 

8 Rounds of 20 sec. ON/ 10 sec. OFF  of: DB Sumo Deadlift High Pull

PARTNER MILE RUN SPRINT: 8 Rounds alt. 200m Sprint (while one partner runs, the other rests)

     -each partner runs 4 x 200m = 800m (1/2 mile)