U Go/ I Go + Indian Runs (Harris Y Athletic Conditioning)

EQUIPMENT: Partner, Set of Dumbbells per person (15 lb.), Gliders

WARM-UP:

4 Min. AMRAP -

*4 x Gliding DB Squat-Thrust-Deadlift

*4 x Reverse Plank Glide Out/ In + 2x Seated DB Press

I)

“U GO/ I GO” SET #1: (for speed!; one person works while other rests)

5 Minute AMRAP -

P1: 10 x DB Thruster (challenge: Jumping Thruster)

P2: 10 x DB Thruster

P1: 5 x Burpee

P2: 5 x Burpee

-then:

PARTNER INDIAN RUN: 400m (taking turns surging and passing your partner)

-then:

Back to “U GO/ I GO” SET #1 until all pairs are back from Indian Run

II)

“U GO/ I GO” SET #2: 

5 Minute AMRAP -

P1: 10 x alt. Single-Arm DB Sotts Press (challenge: DB Sotts Press (double-arm simultaneously))

P2: 10 x alt. Single-Arm DB Sotts Press

P1: 3 x Weighted Burpee

P2: 3 x Weighted Burpee

-then:

PARTNER INDIAN RUN: 400m Weighted Run (1DB centered @ chest)(taking turns passing ea. other)

-then:

Back to “U GO/ I GO” SET #2 until all pairs are back from Indian Run

III)

“U GO/ I GO” SET #3: 

5 Minute AMRAP -

P1: 10 x Tuck Jump

P2: 10 x Tuck Jump

P1: 5 x Burpee

P2: 5 x Burpee

-then:

PARTNER INDIAN RUN: 400m (taking turns surging and passing your partner)

-then:

Back to “U GO/ I GO” SET #3 until all pairs are back from Indian Run

IV)

“U GO/ I GO” SET #4: 

5 Minute AMRAP -

P1: 10 x Partner Wheel Barrow Decline Plank + alt. Shoulder Taps (R and L = 1)

P2: 10 x Partner Wheel Barrow Decline Plank + alt. Shoulder Taps (R and L = 1)

P1: 3 x Weighted Burpee

P2: 3 x Weighted Burpee