WARM-UP: (handled resistance band)
3 Rounds -
- 30 sec. x Hollow Body Hold + Resisted Straddle (resistance band around insteps of feet, handles in hands up by shoulders)
- 30 sec. x Resisted Push-Up (resistance band around upper back and b/w armpits, choke up on band)
JOG 7 FLIGHTS OF STAIRS UP TO TOP FLOOR OF PIEDMONT ROW PARKING DECK
CONDITIONING: (5 lb. dumbbells)
1) 6 Rounds: 30 sec. x Burpee; 15 sec. x Sprint
*Alternate w/ Partner for 4 minutes:
Partner 1: Weighted Sprint (w/ 5 lb. DBs) up ~50m Hill/ back
Partner 2: Hold Plank atop DBs (alternate rounds of 1) Regular Plank, 2) R Side Plank, 3) L Side Plank, 4) Reverse Plank)
2) 6 Rounds: 30 sec. x Traveling Lunge Jump (hop feet center ea. rep); 15 sec. x Uneven-Arms Push-Up (switch arms ea. rep)
*Alternate w/ Partner for 4 minutes:
Partner 1: Weighted Sprint (w/ 5 lb. DBs) up ~50m Hill/ back
Partner 2: Hold Plank atop DBs (alternate rounds of 1) Regular Plank, 2) R Side Plank, 3) L Side Plank, 4) Reverse Plank)
3) 6 Rounds: 30 sec. x Burpee-Jack; 15 sec. x Traveling Jumping Jack
*Alternate w/ Partner for 4 minutes:
Partner 1: Weighted Sprint (w/ 5 lb. DBs) up ~50m Hill/ back
Partner 2: Hold Plank atop DBs (alternate rounds of 1) Regular Plank, 2) R Side Plank, 3) L Side Plank, 4) Reverse Plank)
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