Harris Athletic Conditioning (Sat 9am) - Half Outdoors/ Half Indoors

Equip: Partner, Shared High Bench, Shared Heavy DBs, 1 Mat per person

WARM-UP:

*1 min. x Squat-Thrust (hop out to plank, hop in, stand)

*1 min. x Jacking Squat-Thrust (jack feet in plank and once standing)

*1 min. (30 sec.) x Single-Leg Squat-Thrust

*1 min. x Sumo Squat-Thrust

----->Jog outside to pavilion w/ 1 mat per person

OUTDOOR RUN DRILL:

*10-8-6-4-2 x Single-Leg Burpee (1/2 reps R leg, then 1/2 reps L leg)

*200m Run

*10-8-6-4-2 x Deck Squat to Vertical Jump (mod: tuck roll to jump)

*100m Run

INDOOR PARTNER MET CONS:

*count your reps!!!; hold yourself accountable to matching/ beating your total in round 1 throughout the entire set

*P1 does 1st exercise w/ 1 piece of equipment; P2 does 2nd exercise w/ other equip., then switch at the 1 min. mark

SET #1:

4 Rounds (11 min.) -

*1 min. x max reps DB Squat Clean

*1 min. x max reps High Box Jump

*1 min. REST

SET #2:

4 Rounds (11 min.) -

*1 min. x max reps DB Burpee

*1 min. x max reps Lateral Hop Over Bench (mod: lateral hop up to box/ down/ up other side)

*1 min. REST