Today's S3 Conditioning class obviously trained endurance, but what wasn't so obvious (until we were mid-way through the whole thing) was what a leg KILLER it ended up being!
Equip: Parallette, Heavy Dumbbells (20 lb.), Slam Ball (20 -30 lb.), (optional (if this piece of equipment is available to you): GHD)
Course #1:
4 Rounds of Descending Reps -
Start @ back wall:
*40-30-20-10 x Lateral Hop over parallette (mod: jump over 1 DB)
*DB Bear Crawl to front of room
*40-30-20-10 x Slam Squat (option B: GHD Hip Extension http://www.youtube.com/watch?v=_1LTTPXw3lg&feature=related see the 9 min. mark)
*100m Run to dumpster
*40-30-20-10 x OH alt. Lunge (Jump)
*100m Run back to gym
*DB Bear Crawl to back of room
Course #2:
3 Rounds of Descending Reps -
30-20-10 x Ring Row
*Bkwd. DB Bear Crawl (from back to front of room)
*30-20-10 x Slam Ball Goblet Squat (option B: GHD Sit-Up http://www.youtube.com/watch?v=j8n9th6TPI0)
*200m Run to bottom of driveway
*30-20-10 x Push-Up + alternating Shoulder Tap
*200m Run back to gym
*Bkwd. DB Bear Crawl to back of room
No comments:
Post a Comment