Harris Athletic Conditioning - "Add-On" Rounds and Middle Distance Work

INDOOR PORTION (basketball court):


WARM-UP:
*Jog 3x around gym


*3 Rounds -
     *10 ea. leg x Single-Leg Squat + Fwd. Reach and Ground-Touch
     *5 x Inchworm out to Push-Up - Inchworm back in - Stand

6 "Add-On" Rounds:

1 x Plank Glide Fwd. there/ Bkwd. back (sideline to sideline of bball court)

2 x Sprint Fwd. there/ Bkwd. back

3 x (Front Rack) Lunge Jump R and L to Sumo Squat Jump (mod: skimming)

4 x DB Burpee

5 x DB Slam Squat (Jump)

6 x OH Lunge (3 ea. leg)

*Round 1 = 1 x Glide

*Round 2 = Round 1 + 2 x Sprint

*Round 3 = Round 1 + Round 2 + 3 x Lunge Jump

*Round 4 = Round 1 + Round 2 + Round 3 + 4 x DB Burpee

*Round 5 = Round 1 + Round 2 + Round 3 + Round 4 + 5 x Slam Squat

*Round 6 = Round 1 + Round 2 + Round 3 + Round 4 + Round 5 + 6 x OH Lunge

OUTDOOR PORTION (track):
Middle Distance Work:
1)
In 5 min., complete:
*800m Run (2 x around track)
-Remainder of 5 min.: Push-Up + alternating Side Knee Tap


2)
In 5 min., complete:
*800m Run 
-Remainder of 5 min.: Star Jump (http://www.youtube.com/watch?v=wiqWykMv-64)


3)
In 5 min., complete:
*400m Run (1 x around track)
-Remainder of 5 min.: Burpee + 2x Knee-Slap Tuck Jump