Power Hour Plan - Saturday, 7/2

We had a great group of 40+ working our tails off at Power Hour at the Harris Y this morning.  Below is the workout I taught:

WARM-UP: 1/2 Tabatas = (4 Rounds of 20 sec. ON (as hard as you can go)/ 10 sec. REST)
1) 1/2 Tabata of Air Squats
-no rest, right into 2nd 1/2 Tabata set
2) 1/2 Tabata of Knee Push-Ups
-no rest, right into 3rd 1/2 Tabata set
3) 1/2 Tabata of Burpees

OUTDOOR CONDITIONING: at track and pavilion
Equipment: Partner, shared set of heavy dumbbells

1) 2 x through
Partner 1 - Pace Setter: 10 x Backward Bear Crawl up small hill/ Run down
Partner 2: Single Leg Step-Ups (DBs racked on shoulders) at picnic bench (all R leg round 1, L round 2)
-switch when pace setter finishes!!

2) 2 x through
Partner 1 - Pace Setter: Sprint 1 lap around small track
Partner 2: Man Makers (= Plank Row L, Push-Up, Row R, Push-Up, Hop In, Stand, DBs Overhead)
-switch when pace setter finishes!!

3) 2 x through
Partner 1 - Pace Setter: Sprint w/ 1 Dumbbell (held on ends w/ 2 hands, centered chest high) there/ back short length of field
Partner 2: Decline Plank Hold (at bench) OR Handstand Hold vs. Wall OR ** Wall Climbs (YouTube video of this exercise for demonstration)
-switch when pace setter finishes!!

4) 2 x through
Partner 1 - Pace Setter: 20 Dumbbell Squat Cleans (YouTube video of this exercise for demonstration)
Partner 2: Run Backwards ~75 yards/ Run Forward back
-switch when pace setter finishes!!


ABS:
*30 sec. ea. leg x Single Leg Supine Tuck-Ins
*1 min. x Bicycle
*30 sec. ea. leg x Single Leg Pike-Ups
*1 min. x Straight Leg Bicycle

STRETCH: