Preview of Today's 1pm Athletic Conditioning at Morrison

WARM-UP: 

3 Rounds -

• 30 sec. x MB Knee-Squeeze Pulse Squat 
• 30 sec. x MB Pendulum
• 30 sec. x MB Side Lunge Jump (MB touches floor ea. rep)
• 30 sec. x MB Squat Catch-and-Release

ABS:

3 Rounds - (increase length of intervals if people are doing well with it)

• 30 sec. x Hollow Body Hold (+ Resisted Straddles) (hands may be beneath buns)
• 30 sec. x Resisted Push-Up (mod: on knees)

-----------------------> outside (1 Lap Around)

#1: PARTNER RESISTED MTN. CLIMB TO RESISTED SPRINT: (on field, in lower lot, or inside)

*If Inside: all done in place (modification if don’t have/ want partner: Mtn. Climb to H-K Sprint)

2 Rounds ea. Person:

• Partner 1: 1 min. x Resisted Mtn. Climb to Resisted Sprint there
• Partner 2: Hold Partner 1
• Switch!; Partner 2 does it on the opposite side of field and R-sprints it back

INTERVAL RUN:

6 Rounds: 30 sec. x Burpee; 15 sec. x Sprint

#2: PARTNER RESISTED MTN. CLIMB TO RESISTED SPRINT: 

2 Rounds ea. Person: 1 min. x Resisted Mtn. Climb to Resisted Sprint there

INTERVAL RUN:

6 Rounds: 30 sec. x Crab Dip + Opp. Toe Touch; 15 sec. x Bear Crawl Run (Chllnge: Bkwd)

#3: PARTNER RESISTED MTN. CLIMB TO RESISTED SPRINT: 

2 Rounds ea. Person: 1 min. x Resisted Mtn. Climb to Resisted Sprint there

INTERVAL RUN:

6 Rounds: 30 sec. x Elbow Plank S-T-J; 15 sec. x Sprint (mod: regular S-T-J)

#4: PARTNER RESISTED MTN. CLIMB TO RESISTED SPRINT: 

2 Rounds ea. Person: 1 min. x Resisted Mtn. Climb to Resisted Sprint there

INTERVAL RUN:

6 Rounds: 30 sec. x Burpee Jack OR Jack-Touch; 15 sec. x Traveling Jacks

#5: PARTNER RESISTED MTN. CLIMB TO RESISTED SPRINT: 

2 Rounds ea. Person: 1 min. x Resisted Mtn. Climb to Resisted Sprint there

INDOOR FINISHER:

6 Rounds: 30 sec. x MB OH Tri Toss to MB Squat Toss; 15 sec. x MB Plank Hold (hands atop MB) (challenge: hold Down Push-Up Position atop MB)

6 Rounds: 30 sec. x Side Burpee (all 1 side); 15 sec. x Oblique Plank Hold (switch sides ea. round)

ABS: 

• 30 sec. x Hollow Body Hold w/ MB on Shins (legs bent about 90 degrees, shoulders up off of mat)
• 30 sec. x MB Toe-Plank Hold (challenge: add toe taps on/ off MB)