Equip: Heavy Dumbbells (15 lb.)
WARM-UP (3 min.): cardio and active stretch assignments moving around gym edge
*Jog
*Side Shuffle
*Karaoka
*High Knee Walk - then Run
*Butt Kick Walk - then Run
----->outside to track/ pavilion w/ heavy DBs
8 x 200m HALF-CLASS RELAY:
-divide class into 2 groups, 1/2 start @ track mileage sign; other 1/2 @ south tree grove (ea. group will have run 4 x 200m (800m))
4 Rounds -
*G1: 200m Sprint
-while G2 waits for 1st person in G1 to arrive
*G2: 200m Sprint
-while G1 rests and waits for 1st person in G2 to arrive at his 200m destination
STRENGTH SET #1:
-1 min. to finish when 1st person (w/ reasonable time) finishes
*50 x Thruster (challenge: Jumping Thruster)
-w/ 1 x Burpee after every 5th rep
6 x 200m HALF-CLASS RELAY:
-same as above, but ea. group will have run 3 x 200m (600m)
STRENGTH SET #2:
*50 x Single-Leg Deadlift + Hammer Curl (switch legs ea. round)
-w/ 1 x Burpee after every 5th rep (challenge: Single-Leg Burpee)
4 x 200m HALF-CLASS RELAY:
-same as above, but ea. group will have run 2 x 200m (400m)
STRENGTH SET #3:
*50 x Pike Jump (mod: Tuck Jump OR Vertical Leap)
-w/ 1 x Burpee after every 5th rep
1 x 200m: ea. group leaves pavilion in opp. directions on track, meet in middle, cool down on way back (butt kicks, elephant walk, samson lunge, etc.)
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