Re-Do: 100 Push-Ups/ 200 Squats/ 2.5 Mile Sprint

Harris Express Athletic Conditioning - Fridays 5:45am


WARM-UP:
3 Rounds-
*30 sec. x Alternating Supine Leg Kicks (think straight leg bicycle crunch, but leave head and neck on floor)
*30 sec. x Supine Up-Downs (lay flat on back w/ hands on thighs, sit all the way up to straight back seated position (legs straight out in front), roll back down 1 vertebra at a time (hands stay on thighs throughout))

#1:

• 10 x Push-Up
• 20 x Air Squat
• Sprint 400m Lot Loop (modification: cut across lot 1/2 way around)

#2:

• 10 total x T Push-Up (+ Leg Raise)
• 20 x Prisoner Squat + Torso Twist
• Sprint 400m Lot Loop

#3:

• 10 x Plyo Push-Up (clapping or shoulder-tapping)
• 20 x Jump Squat
• Sprint 400m Lot Loop

#4:

• 10 x 1-2-3 Push-Up 
• 20 x 3-count Quick Feet + Drop to Squat
• Sprint 400m Lot Loop

#5:

• 10 x X-Body Push-Up
• 20 x X-Leg Squat (10 x R over L; 10 x L over R)
• Sprint 400m Lot Loop

#6:

• 10 x Push-Up + Hop-In
• 20 x Dynamic Squat
• Sprint 400m Lot Loop

#7:

• 10 x Uneven Hand Push-Up (5 ea.)
• 20 x Uneven Pressure Air Squat (10 x R-toes only; 10 x L-toes only)
• Sprint 400m Lot Loop

#8:

• 10 x Stacked-Feet Push-Up (5 ea.)
• 20 x Sumo Squat
• Sprint 400m Lot Loop

#9:

• 10 x Side-Swipe Push-Up
• 20 x Prisoner Squat + Side Leg Lift
• Sprint 400m Lot Loop

#10:

• 10 x Decline Push-Up @ curb
• 20 x Single-Leg Elevated Air Squat @ curb
• Sprint 400m Lot Loop