WARM-UP (Upstairs Grp Ex Rm):
3 Rounds -
*45 sec. x DB Plank Row R and L + Glide-In (pike or tuck)
*45 sec. x RIGHT: Glide-Back Lunge DB Deadlift
*45 sec. x LEFT: Glide-Back Lunge DB Deadlift
------------>outside to pavilion w/ DBs
SET #1:
4 Rounds - (run from pavilion to north grass (100m) and back (100m) ea. round)
*10 x DB Burpee
*100m Sprint
*10 x Burpee
*100m Sprint
-2 min. to finish once 1st person done
SET #2:
3 Rounds - (run from pavilion 1/2 way around track (200m), then complete the loop (200m))
*20 total x DB Lunge Thruster (palms face inward, thrust as you step center)
*200m Sprint
*20 x Tuck-Switch Lunge Jump
*200m Sprint
-2 min. to finish once 1st person done
SET #3:
2 Rounds - (1/2 of class start w/ run; 1/2 of class start w/ suicide)
*30 x DB Front Squat
*3-Point Suicide Run
*30 x Floor-Touch Broad Jump Fwd and Bkwd. (Fwd. and Bkwd. = 2 reps?)
*3-Point Suicide Run
ABS/ FINISHER:
2 Rounds -
*30 sec. ea. leg x Held-Up Fwd. Leg Pulse
*30 sec. ea. leg x Plank + Rear Leg Pulse
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