5:45am Athletic Conditioning at Harris Express Y

"Stairs and Sprint-Backs"


WARM-UP: (gliders)
3 Rounds -

• 30 sec. x Plank Glide Hands Out to Belly/ Draw Hands in/ Push-Up
• 30 sec. x Yoga Bum Glide (seated w/ hands on floor beside hips, heels on gliders, glide heels out to reverse plank and back in)

CONDITIONING:

Sprint Up/Down/Up 7 Flights of Stairs (end at top of Piedmont Row parking deck)

5 Rounds -

Burpee - Broad Jump there (length of lot, ~50m), Sprint back/there/back

Sprint Down/Up 7 Flights of Stairs

10 Rounds -

Walking Lunge there (length of lot, ~50m), Sprint back

Sprint 2 x Down/ Up 100m Parking Lot Hill

3 Rounds Facing Each Direction (6 Total Rounds) -

Squat-Thrust-Lateral Jump there (length of lot)/ Side Shuffle back

3 Rounds -

Burpee - 2x Bkwd. Hop there/ High-Knee Run back

Sprint 1x Around Upper Deck of Lot (~250m)