Harris Y: Athletic Conditioning ("Amped Up AMRAPs")

WARM-UP:

• 1 min. x Gliding Squat-Thrust-Stand (glide out plank, glide in, stand up)
• 30 sec. ea. x Gliding Pillar Lunge (glide R foot fwd. into lunge, glide R foot back in and all the way back for a L-leg forward lunge, repeat)
• 1 min. x Gliding Squat-Thrust-Stand 
• 30 sec. ea. x Gliding Side Lunge (glider under straight leg gliding out)

10 min AMRAP: (As Many Rounds As Possible in 10 Minutes)

#1: count your rounds!!! (INDOORS)

• 3 x Man Maker
• 6 x Dead Man Burpee Box Jump
• 9 ea. x Single Leg Push-Off (challenge: weighted w/ DBs in front rack)

10 min AMRAP:

#2: count your rounds!!! (OUTDOORS)

• Run Small (upper) Track
• @ Corners 1 and 3: 10 x Broad Jump
• @ Corners 2 and 4: 5 x Push-Up Hop In Donkey Kick (mod: no push-up; s-l d kicks)

10 min AMRAP:

#3: count your rounds!!! (OUTDOORS)

• 3 x Bkwd. Bear Crawl Up Hill/ Run Down Hill
• 2 x Wall Climb (mod: walk up to decline plank; kick to handstand; decline plank push-up @ stage)
• 1 x Sprint there/ back (run length of soccer field there and back)