WARM-UP:
*60s.-50s.-40s.-30s.-20s.-10s. x 4x Tire Run Fwd./ 6x High-Knee Run Bkwd.
*6-5-4-3-2-1 x Stacked Feet Push-Ups Burpee (stack R foot on top of L and push-up; stack L on top of R and push-up; uncross feet, hop in, stand, jump up) (mod: to knee on push-up)
TRAVELING CONDITIONING: Strength + Glider Directives (2 groups on ea. side of room)(group 2 begins strength assignment as soon as group 1 finishes strength)
*10 ea. x Single-Arm DB Snatch - Mtn. Climb Glide there (across long length of room)/ back
*15 x Double-Arm DB Snatch - Fwd. Plank Glide there/ Bkwd. Plank Glide back
*10 x Weighted Burpee - Fwd. Plank Glide there/ Bkwd. Plank Glide back
*10 x Uneven Weighted Burpee (DB in R hand) - Sprint w/ DB in R hand there/ back 2x
*10 x Uneven Weighted Burpee (DB in L hand) - Sprint w/ DB in L hand there/ back 2x
*15 x L to R: Pick Up-to-Put On Shelf (DB from L ankle up to R shoulder) - Side Glide there/ back
*15 x R to L: Pick Up-to-Put On Shelf - Side Glide there/ back
*15 x R Renegade Row - Run Bkwd. w/ DB in R Hand there/ back 2x
*15 x L Renegade Row - Run Bkwd. w/ DB in L Hand there/ back 2x
*20 x Seated OH Press - DB Bear Crawl Fwd. there/ back
*30 x Push Press - Bkwd. DB Bear Crawl there/ Sprint back
*10 x DB Broad Jump to 2 Hops Back - Plank Glide Fwd. there/ Bkwd. back
Equipment: (put away gliders and weights; grab Mat and MB)
IN-PLACE CONDITIONING:
*60s.-50s.-40s.-30s.-20s.-10s. x MB Jack
*6-5-4-3-2-1 x MB Tuck Roll to MB Burpee
*60s.-50s.-40s.-30s.-20s.-10s. x (MB Overhead) Skimming Lunge Jump - Hop Center
*6-5-4-3-2-1 x Hop to Side Plank + Hip Dip (R and L = 1)
ABS:
2 Rounds -
*1 min. x Suitcase Crunch w/ MB Overhead
*1 min. x MB Russian Twist (challenge: w/ legs straight and elevated off floor)
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