Thursday's Athletic Conditioning Class (Harris Y)

WARM-UP:

3 Rounds - 

*30 sec. x Jack

*30 sec. x Low Jack

*30 sec. x Low Jack + Sumo Hop

*30 sec. x Plank Jack

ABS:

3 Rounds -

*30 sec. x Gliding Plank Tuck-Ins

*30 sec. x Supine Tuck-Ups

3 Rounds - 

*30 sec. x Gliding Plank Pike-Ins

*30 sec. x Supine Pike-Ups (modification: alternating Single-Leg Pike-Ups)

OUTDOOR - 3 Rounds: 3 Min. AMRAP/ 1 Min. REST

-Equip: Heavy DBs, 2 Cones 

#1: set cones ~50 ft. apart

*1 x DBs Push-Up to 1 x DBs Squat Swing Frog Hop

*2 x DBs Push-Up to 2 x DBs Squat Swing Frog Hop

*3 x DBs Push-Up to 3 x DBs Squat Swing Frog Hop

*OH Lunge there - drop DBs

*Sprint to Start and back to DBs

-repeat above for 3 min.; when next round starts, begin where you left off

#2: set cones ~25 ft. apart (short length of basketball court)

*1 x Burpee - Sprint there/ back 1x

*2 x Burpee - Sprint there/ back 2x

*3 x Burpee - Sprint there/ back 3x

...etc. for 3 min. duration; when next round starts, begin again at 1 Burpee/ 1 Sprint

INDOOR - 3 Rounds: 2 Min. AMRAP/ 30 sec. REST

#1:

*6 x Ninja Step-Up (step-up from knees to low squat, back down to knees on heels)(challenge: w/ DBs on shoulders)(alt. lead leg ea. rep)

*6 x Superman Push-Up (push-up to opp. arm/ opp. leg lift)(modification: on knees)

#2:

*8 x Slide-Under Squat Thruster (squat, slide to one side as if going under a table, OH press on up)

*8 x Bent-Over Fly (challenge: 4 ea. x Single-Leg)

#3:

*5 x Dive Bomber (diving fwd. and bkwd.)

*10 x Elbows-on-Knees Squat Hold + Bicep Curl