Harris Express Y Athletic Conditioning - "Super Stamina"

Equipment: none!

WARM-UP:

2 Rounds -

*1 min. x Mtn. Climb

*10 x Air Squat to Pop-Up Push-Up

OUTDOOR RUN DRILL (at top of Piedmont Row parking deck): 

“5th Corner” Drill #1: (inspired by fellow instructor, Elizabeth Kapsiak)

-40 x Weightless OH Squat 

-500m/ “5th Corner” Run (run to one corner past the 400m/ 1 lap mark)

-30 x Weightless OH Squat

-500m/ “5th Corner” Run (run to one corner past the 400m mark)

-20 x Weightless OH Squat

-500m/ “5th Corner” Run (run to one corner past the 400m mark)

-10 x Weightless OH Squat

-500m/ “5th Corner” Run (run to one corner past the 400m mark)(end up where you 1st started)

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TABATA: 8 Rounds of 20 sec. ON/ 10 sec. OFF of Shuttle Run Fwd. there/ Bkwd. back

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“5th Corner” Drill #2:

-20 x X-Body Push-Up

-500m/ “5th Corner” Run (run to one corner past the 400m/ 1 lap mark)

-15 x X-Body Push-Up

-500m/ “5th Corner” Run (run to one corner past the 400m mark)

-10 x X-Body Push-Up

-500m/ “5th Corner” Run (run to one corner past the 400m mark)

-5 x X-Body Push-Up

-500m/ “5th Corner” Run (run to one corner past the 400m mark)(end up where you 1st started)

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TABATA: 8 Rounds of 20 sec. ON/ 10 sec. OFF of Burpee

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“5th Corner” Drill #3:

-20 x 180 Broad Jump

-500m/ “5th Corner” Run (run to one corner past the 400m/ 1 lap mark)

-15 x 180 Broad Jump

-500m/ “5th Corner” Run (run to one corner past the 400m mark)

-10 x 180 Broad Jump

-500m/ “5th Corner” Run (run to one corner past the 400m mark)

-5 x 180 Broad Jump

-500m/ “5th Corner” Run (run to one corner past the 400m mark)(end up where you 1st started)

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TABATA: 8 Rounds of 20 sec. ON/ 10 sec. OFF of Lunge + Knee Drive and Jump (4 rounds R leg, then 4 rounds L leg)

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