Today's Athletic Conditioning Class at the Harris YMCA

WARM-UP:

3 Rounds -

• 30 sec. x High-Knee Run
• 30 sec. x Mountain Climb
• 10 x Squat + Torso Twist (hands behind head, squat then lift one knee, twist torso, and touch opp. elbow to knee)

INDOOR CONDITIONING - “SUPER SPRINT-BACKS:” (short length of court)

(1 min. REST b/w rounds) (24 min. drill)

*NOTE: AMRAP = "As Many Rounds As Possible"

• 4 min. AMRAP x Frog Hop there/ Sprint back
• 4 min. AMRAP x 2x Walking Lunge to 2x Lunge Jump there/ Sprint back
• 4 min. AMRAP x Side Plank Walk there/ Sprint back (switch directions ea. round)
• 4 min. AMRAP x Bkwd. Frog Hop there/ Sprint back
• 4 min. AMRAP x Burpee Lateral Jump there/ Sprint back (switch directions ea. round)

INDOOR PARTNER WORK: Partner up!!!, grab mat and heavy DBs each person

• Between the two of you, complete the following in order (divide work up evenly):
• You rest while your partner works, and vice versa
• For an extra challenge, if doing this on your own, treat this as a "Chipper" and complete all reps/ exercises in order on your own!!!
• 20 x Man Makers (Example of division of labor: 2 Rounds - partner 1 does 5 reps, partner 2 does 5 reps)
• 40 ea. leg x OH Lunge
• 60 x DB Squat Swing (challenge: w/ 2 DBs glued together in hands)
• 80 x Seated OH Press
• 100 x Air Squat (ea. person completes this assignment in full, all together)

YOGA/ STRENGTH/ STRETCH:

• 30 sec. x Chair Hold (arms overhead)
• 30 sec. ea. leg x Single-Leg Scale Hold - Hands Straight Back by Hips
• 30 sec. ea. leg x Single-Leg Scale Hold - Hands Straight Overhead
• 30 sec. x Chair Hold (arms overhead)
• 
  
• 5 x Inchworm Out - Hold 5-count Triceps Push-Up Down Position - Inchworm In
• 30 sec. ea. side x Side Elbow Plank Hold + Leg Lifts
• 5 x Inchworm Out - Hold 5-count Triceps Push-Up Down Position - Inchworm In (mod: on knees)
• 30 sec. ea. side x Side Hand Plank Hold + Hip Dips
• 5 x Inchworm Out - Hold 5-count Triceps Push-Up Down Position - Inchworm In