Harris AC: "2 to 20 by 2s"

Equip: Partner, KB per person, High Box per person, Set of Gliders per person

“2 to 20 by 2s”

1) WARM-UP:

2-4-6-8-10-12-14-16-18 x Air Squat (buns to 4 riser stack) (remove risers from bench)

2 ea. arm x alt. Superman Plank b/w ea. set of Air Squats (in plank: raise/ hold opp. arm/ opp. leg)

2) 2 to 20 by 2s:

2-4-6-8-10-12-14-16-18-20 x KB Swing

3 x Burpee (mod: Squat-Thrust-Jump) b/w ea. set of KB Swings

3) 2 to 20 by 2s:

2-4-6-8-10-12-14-16-18-20 x Air Squat - Box Jump (mod: Air Squat - Step Up)(for power, not speed)

4 x KB Bottom-Up Thruster b/w ea. set of Box Jumps

*clear benches and all equipment, except for gliders (face partner on opp. sides of room)

5) ALTERNATING PARTNER COUNT-UP SHUTTLE RUN (1 to ? by 1s):

5 min. Time Limit -

Partner 1: Run 1x 10m; P2: Run 1x 10m (there)

P1: Run 2x 10m (there/ back); P2: Run 2x 10m (there/ back)

...count up by 1 rep each round until time is called 

6) ALTERNATING PARTNER COUNT-UP GLIDE/ PUSH-UP DRILL (2 to ? by 2s):

5 min. Time Limit -

*P1: Fwd. Plank Glide 10m there - 2x Push-Up - Bkwd. Plank Glide 10m back, then P2 does same

*P1: Fwd. Plank Glide 10m there - 4x Push-Up - Bkwd. Plank Glide 10m back, then P2 does same

...count up by 2 reps of push-ups each round until time is called 

7) ALTERNATING PARTNER COUNT-UP SHUTTLE RUN (1 to ? by 1s):

5 min. Time Limit -

*same as #5 above, but Run Fwd. there/ Bkwd. back

8) ALT. PARTNER COUNT-UP GLIDE/ X-BODY PUSH-UP DRILL (2 to ? by 2s):

5 min. Time Limit -

*P1: Fwd. Plank Glide 10m there - 2x Cross-Body Push-Up - Bkwd. Plank Glide 10m back, then P2 does same

*P1: Fwd. Plank Glide 10m there - 4x Cross-Body Push-Up - Bkwd. Plank Glide 10m back, then P2 does same

...count up by 2 reps of push-ups each round until time is called