Today's Power Hour at the Harris Y

I taught this class to an AMAZING group of about 45 this morning...I heard not a single complaint throughout this super tough workout.  I must admit that I was dreading teaching this one simply because I knew how difficult it was going to be.  The main set of this workout was about 35 minutes long, and we remained breathless for just about all of it...who needs oxygen, right?!

WARM-UP:

*10-9-8-7-6-5-4-3-2-1 x Air Squat

*1-2-3-4-5-6-7-8-9-10 x Push-Up 

*Jog to the Rosemary Hill (about 0.7 mile distance)

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ROSEMARY HILL: 

*Tripod Sprint - 3x Up/ Down hill w/ 10 Jumping Jack-Touch (jumping jack + squat and touch fingers to ground) b/w sprints 

*Count Up/ Down (50s of A/10s of B, 40s of A/20s of B, 30s of A/30s of B, 20s of A/40s of B, 10s of A/50s of B)

-A: Uneven-Hands Burpee (alt. hand lead ea. rep)

-B:Dynamic Squat (hop out (skimming floor) and land in sumo/ plie squat, hop back into center and stand, repeat)

*Tripod Sprint - 3x Up/ Down hill w/ 10 Tuck Jumps b/w sprints 

*Count Up/ Down (50s/10s, 40s/20s, 30s/30s, 20s/40s, 10s/50s)

-A: Mountain Climber (mod: High-Knee Run)

-B: Dynamic Lunges (hop out (skimming floor) and land in R lunge, hop into stand center, hop out (skimming floor) and land in L lunge, hop into stand center)

*Tripod Sprint - 3x Up/ Down hill w/ 10 Low Jumping Jack to Sumo Squat Hop b/w sprints 

*Count Up/ Down (40s/20s, 30s/30s, 20s/40s)

-A: Burpee Jack (push-up while jacking your legs, hop in, stand up and do a standing jumping jack)(modification: no push-up, just plank jack to jumping jack)

        -B: Prisoner Squat + Straight Leg Front Kick (hands behind head, squat, come up and lift R leg without ever bending knee (use abs, hip flexors, quads), squat, stand and lift L leg, repeat)

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FINISHER: grab a mat

*3 min. AMRAP (As Many Rounds As Possible) -

*10 x XFit Sit-Up (on back, knees bent, feet flat on floor, hands over head with fingers touching floor behind you; use arms to swing and sit-up, touching fingers to ankles, repeat)

*10 x Plank X-Body Kick (on hands or elbows: kick R leg across front of body and over to L shoulder, switch and repeat)