Saturday's 9am Athletic Conditioning at Harris Y - "4-3-2-1...Blast Off!"

"4-3-2-1...Blast Off"

Equip: Heavy DBs (15 lb.)

WARM-UP:

*Tabata:

-1st 4 Rnds: Bottom-to-Bottom DB Front Squat (20 sec. x Squat, 10 sec. x Hold Bottom of Squat)

-2nd 4 Rnds: Bottom-to-Bottom Push-Up (20 sec. x P-Up, 10 sec. x Hold Plank)

MAIN SET: (exercises under pavilion; run width of northernmost field)

Round 1 (Bodyweight Only):

*4 min. x Burpee

*then: 4 x 100m Sprint w/ 10 sec. REST b/w ea. sprint (count 10 sec. on your fingers visibly)

*3 min. x Weightless Overhead alt. Lunge Jump (arms locked out straight, OH, lined w/ or behind ears)

*then: 3 x 100m Sprint w/ 10 sec. REST b/w ea. sprint (count 10 sec. on your fingers visibly)

*2 min. x Push-Up + Single-Arm Windmill

*then: 2 x 100m Sprint w/ 10 sec. REST b/w ea. sprint (count 10 sec. on your fingers visibly)

*1 min. x Squat Jump (w/ 1DB held @ chest)(chllge: 2 DBs in X @ chest)

*then: 1 x 100m Sprint 


Round 2 (Weighted w/ DBs):

*4 min. x Weighted Burpee (1DB in ea. hand)

*then: 4 x 100m Sprint w/ 10 sec. REST b/w ea. sprint (count 10 sec. on your fingers visibly)

*3 min. x DB Overhead alt. Lunge in place (1DB in ea. hand)(arms locked out straight OH)

*then: 3 x 100m Sprint w/ 10 sec. REST b/w ea. sprint (count 10 sec. on your fingers visibly)

*2 min. x DB Renegade Row (Push-Up + Row R + Row L = 1 rep)

*then: 2 x 100m Sprint w/ 10 sec. REST b/w ea. sprint (count 10 sec. on your fingers visibly)

*1 min. x DB Goblet Squat (w/ 1DB held @ chest)

*then: 1 x 100m Sprint 

FINISHER (if time): 

Tabata: Hollow Body Rock/ Hollow Body Hold