Harris Y: Cardio Strength Challenge

Equipment: Mat, Bench (2 risers ea. side), Heavy Dumbbells (15 lbs.), Heavy Kettlebell (25 lb.)

WARM-UP: 

4 min. x

• 20 x Jack
• 10 x Air Squat (challenge: buns to KB handle or 4 riser stack)
• 10 x Jack-Touch
• 10 x All 4s Plank Hop (mod: Superman Plank)

ABS: 

3 Rounds -

• 30 sec. x Boat Hold Russian Twist (weightless)
• 30 sec. x Elbow Plank Hold Knee/ Hip Twist 

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10-8-6-4-2 x:

• Weighted Sumo Jack to OH Lunge R and L
• KB Single-Arm Clean and Jerk (10 reps on R side, then 10 on L, etc.)

4 min. x:

• 20 x Mtn. Climb
• 10 x Ground-Touch-Jump Squat (challenge: WEIGHTED w/ DBs hanging)
• 5 x Burpee 

10-8-6-4-2 x:

• Side-to-Side Single-Arm Elevated Push-Up (push-up, walk over bench)
• Weighted Elevated Lunge-Drive Up (10 reps on R, then 10 on L, etc.)(front rack DBs)

4 min. x:

• 20 x Mtn. Climb
• 10 x Ground-Touch-Jump Squat (challenge: WEIGHTED w/ DBs hanging)
• 5 x Burpee

10-8-6-4-2 x:

• DB OH Lunge Jump Switch to Chop
• Single-Arm KB Dead Lift High Pull to 180 Jump Squat (alternate arms ea. rep, alternate direction of jump twist ea. rep)

4 min. x:

• 20 x Mtn. Climb
• 10 x Ground-Touch-Jump Squat (challenge: WEIGHTED w/ DBs hanging)
• 5 x Burpee

10-8-6-4-2 x:

• S-L Elevated Squat (1 foot atop KB handle or bench)(challenge: rack DBs on shoulders)
• DB Push-Up to Row R and L

4 min. x:

• 20 x Mtn. Climb
• 10 x Ground-Touch-Jump Squat (challenge: WEIGHTED w/ DBs hanging)
• 5 x Burpee