WARM-UP:
BASIC LADDER PAIRING -
*10-9-8-7-6-5-4-3-2-1 x Air Squat
*1-2-3-4-5-6-7-8-9-10 x Hand-Release Push-Up
-divide class into 2 groups: count out 1s and 2s
----------->outside to pavilion w/ Heavy DBs
*Strength Pairing #1:
5 Rounds -
*10 x Front Squat
*10 x Squat Jump
-1 minute to finish once 1st person completes assignment!!
*4 x 200m Class Relay
-entire class starts @ pavilion
- 1s sprint 1/2 way around top track to tractor, then rest and wait
- 2s sprint to 1s as soon as 1s stop
- 1s sprint back to pavilion as soon as group 2 reaches them
-entire class completes 2 full laps of track (800m)
-Work:Rest = 1:1
*Strength Pairing #2:
5 Rounds -
*10 x Squat-Thrust (for speed)(no jump, no DBs)
*5 x DB Burpee + Dbl. Arm Power Snatch (finish in X position)
-1 minute to finish once 1st person completes assignment!!
*4 x 200m Class Relay
*Strength Pairing #3:
5 Rounds -
*10 x Lunge Jump w/ DBs in Front Rack
*20 x Mountain Climb
-1 minute to finish once 1st person completes assignment!!
*4 x 200m Class Relay
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