"PARKING SPACE RACE"
Equipment: Heavy Dumbbells, Empty Parking Lot (use parking spaces for distance measurement)
WARM-UP:
*3 min. x Skaters (hopping or walking); 20 sec. x Chair Hold @ top of every minute (start w/ chair hold)
OR
*3 min. of 10 x Jumping Jack to 10 x Air Squat; @ top of every minute: 20 sec. x Chair Hold
PARTNER SPRINTS: (5 min. AMRAP)(short lot length = short length of bball court)
*alt. partners (1 works, while 1 rests)
-Sprint Bkwd. there/ Sprint Fwd. back 1x
-Sprint Bkwd. there/ Sprint Fwd. back 2x
-Sprint Bkwd. there/ Sprint Fwd. back 3x
PARKING SPACES DRILL: (from white house to trash cans and back)
2 x thru:
- Frog Hop (mod: Prisoner Squat Walk) Fwd. through 2 spots; in 3rd spot: 5 x Push-Up there
- Traveling Jumping Jack back
2 x thru:
- High Knee Run through 2 spots; in 3rd spot: 6 x Lunge Jump (mod: In-Place Lunge)
- Slalom Agility Hops back
2 x thru:
- Walking OH Press through 2 spots; in 3rd spot: 5 x Triceps Extension
- Walking Bicep Curl back
2 x thru:
- Squat-Thrust-Lateral Jump (ea. spot)(multiple lateral jumps to get to next spot)(mod: lateral squat walk, instead of jump)(switch direction 1/2 way there) there
- Butt Kickers back
2 x thru:
- Bkwd. DB Bear Crawl 1/2 way there
- Fwd. DB Bear Crawl back
2 x thru:
- Walking alt. Single-Arm OH Press; @ 3rd spot: 3 x Double-Arm Snatch there
- DB OH Walk back
PARTNER SPRINTS: (5 min. AMRAP)(short lot length = short length of bball court)
*alt. partners (1 works, while 1 rests)
-Sprint Bkwd. there/ Sprint Fwd. back 1x
-Sprint Bkwd. there/ Sprint Fwd. back 2x
-Sprint Bkwd. there/ Sprint Fwd. back 3x
FINISHER:
Tabata: DB Squat-Thrust-Jump (mod: squat-thrust-dead lift (no jump))(challenge: Single-Leg; alt. legs ea. round)
STRETCH:
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