Harris Express Athletic Conditioning - SUPER QUICK (32 min. of work)

WARM-UP:

3 Rounds -

*30 sec. x Low Jumping Jack

*30 sec. x Supine Hollow Body Rock (mod: hands beneath tush)

*30 sec. x Prone Arch Body Rock

SUPERSET #1: (45 sec. ea. exercise, 5 exercises, 6th = 45 sec. rest)(12 min. 45 sec. total)

INDOOR

1. DB Front Squat (mod: Air Squat)
2. DB Push-Up + Row R and Row L (mod: knee push-ups)
3. V-Sit DB Shoulder Press (1 DB) (mod: russian twist)
4. See-Saw RDL High Pull (mod: Double-Leg)
5. Burpee (hands clap OH) (mod: S-T-J)
6. REST

SUPERSET #2:

OUTDOOR METABOLIC RUN

1. Fwd. Sprint
2. Frog Hop
3. Bkwd. Run
4. Burpee - 2 Bkwd. Hops
5. Fwd. Sprint w/ 5 Push-Ups on end lines and midpoint
6. REST

FINISHER:

3 min. AMRAP

*5 x Up-Downs (hop out to plank, arch and drop thighs to floor, hop in, stand up)

*5 x Grasshoppers (in plank, bend on leg beneath you and cross it over so that shin touches inside of opposite forearm, quickly hop/ switch legs, R and L = 1 rep)

*5 x Knee-Slap Tuck Jumps