Harris Express Y Athletic Conditioning

“One Burpee Every 5th Rep”

WARM-UP:

*50 x Air Squat

-1 x Burpee after every 5th Air Squat

MAIN SET (outside to 7th floor of parking deck):

Rope/ Run Interval -

• 1 min. x Jump Rope (your most challenging version: Dbl.-Under, High Knee, Slalom, Jack, etc)

                   -1 x Burpee every time you mess up/ break from jumping rope

• Hill + Lap Sprint - w/ 1 x Burpee @ top of hill, bottom of hill, top of hill, then @ ea. of the three remaining corners of a lap around the lot

*50 x alt. DB Split Squat Snatch OR Split Squat DB Swing (switch legs every 5 reps)

-1 x Burpee after every 5th Split Squat Snatch

Rope/ Run Interval - same as above

*50 x Thruster

-1 x Burpee after every 5th Thruster

Rope/ Run Interval - same as above

*50 x ***Pike Jump/ **Tuck Jump/ *Vertical Leap (you choose level of difficulty (*, **, or ***)

-1 x Burpee after every 5th Jump

Rope/ Run Interval - same as above

*50 x DB Sumo Deadlift High Pull

-1 x Burpee after every 5th SDLHP

Rope/ Run Interval - same as above

-this is as far as we got in our 1 hour class

*50 lengths x 10m Shuttle Run

-1 x Burpee after every 5th length

Rope/ Run Interval - same as above

*50 x Handstand Hold + Shoulder Tap (R and L = 1 rep)

-1 x Burpee after every 5th HS Shoulder Tap