":30/ :60 REPEATS"
Equip: Heavy DBs (15s), 1 set of Gliders
WARM-UP:
15-10-5 x
*R: Single-Leg Squat + Free Foot Circle Glide
*L: Single-Leg Squat + Free Foot Circle Glide
*alt. Gliding Plank Tuck-In and Pike-In (Tuck-In to Pike-In = 1 rep)
1) MAIN SET (3 sets of the below = 37.5 min.)(DBs to 7th floor of parking deck)
3 Rounds (12.5 min.) -
*30 sec. x Donkey Kick - Push-Up
*30 sec. x Sprint
*30 sec. x REST
*1 min. x Donkey Kick - Push-Up
*1 min. x Sprint
*1 min. x REST
3 Rounds (12.5 min.) -
*30 sec. x Side Lunge DB Thruster
*30 sec. x Lateral Hops over and back through 2 DBs spaced out in a line
*30 sec. x REST
*1 min. x Side Lunge Thruster
*1 min. x Lateral Hops over DBs
*1 min. x REST
3 Rounds (12.5 min.) -
*30 sec. x Star Jump (mod: Power Jack)
*30 sec. x Bkwd. Run Up Hill/ Fwd. Run Down Hill
*30 sec. x REST
*1 min. x Star Jump
*1 min. x Bkwd. Run Up Hill/ Fwd. Run Down Hill
*1 min. x REST
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