Harris Athletic Conditioning Sneak Peek ("Christmas Reps - 12/25")

WARM-UP: (equipment off to side)

10 Rounds (traveling) -

*10 x Walking Lunge

*10 x Broad Jump

-early finishers: Plank Hold + Shoulder Taps (challenge: throw in push-ups)

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RETURN INTERVAL (pull equip. out to center of room):

*12 x Man Maker

*25 x Deck Squat (challenge: weighted)(mod: atop low box)

-early finishers: Seated Shoulder Press (1 or 2 DBs)

MAIN SET #1:

3 Rounds -

*12 x Split Squat Snatch (R and L = 1)

30 sec. REST (see iPad, clock, or count 1-1000, etc.)

*12 x Sumo Squat Hold - Curl and Press

30 sec. REST

*12 x (Single-Leg) Burpee (alt. legs ea. rep)

30 sec. REST

-early finishers: 12 x High Knee Run (R and L = 1) to 1 x Pop-Up Push-Up

*2 min. to finish once Erin finishes

RETURN INTERVAL:

*12 x Man Maker

*25 x Deck Squat (challenge: weighted)

-early finishers: Seated Shoulder Press

MAIN SET #2:

3 Rounds -

*25 x Thruster

30 sec. REST (see iPad, clock, or count 1-1000, etc.)

*25 x Plank Fly

30 sec. REST

*25 x Sumo Deadlift High Pull

30 sec. REST

-early finishers: 25 x High Knee Run (R and L = 1) to 1 x Pop-Up Push-Up

*2 min. to finish once Erin finishes

RETURN INTERVAL:

*12 x Man Maker

*25 x Deck Squat (challenge: weighted)

-early finishers: Seated Shoulder Press

AMRAP FINISHER: (equipment away or on edges of room)

*1 x Plank Glide Fwd. there/ Bkwd. back (1 glider OK)

*2 x Bear Crawl Fwd. there/ Bkwd. back

*25 x Lunge Jump

*25 x Squat Jump