Equipment: none!
WARM-UP:
2 Rounds -
*1 min. x Mtn. Climb
*10 x Air Squat to Pop-Up Push-Up
OUTDOOR RUN DRILL (at top of Piedmont Row parking deck):
“5th Corner” Drill #1: (inspired by fellow instructor, Elizabeth Kapsiak)
-40 x Weightless OH Squat
-500m/ “5th Corner” Run (run to one corner past the 400m/ 1 lap mark)
-30 x Weightless OH Squat
-500m/ “5th Corner” Run (run to one corner past the 400m mark)
-20 x Weightless OH Squat
-500m/ “5th Corner” Run (run to one corner past the 400m mark)
-10 x Weightless OH Squat
-500m/ “5th Corner” Run (run to one corner past the 400m mark)(end up where you 1st started)
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TABATA: 8 Rounds of 20 sec. ON/ 10 sec. OFF of Shuttle Run Fwd. there/ Bkwd. back
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“5th Corner” Drill #2:
-20 x X-Body Push-Up
-500m/ “5th Corner” Run (run to one corner past the 400m/ 1 lap mark)
-15 x X-Body Push-Up
-500m/ “5th Corner” Run (run to one corner past the 400m mark)
-10 x X-Body Push-Up
-500m/ “5th Corner” Run (run to one corner past the 400m mark)
-5 x X-Body Push-Up
-500m/ “5th Corner” Run (run to one corner past the 400m mark)(end up where you 1st started)
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TABATA: 8 Rounds of 20 sec. ON/ 10 sec. OFF of Burpee
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“5th Corner” Drill #3:
-20 x 180 Broad Jump
-500m/ “5th Corner” Run (run to one corner past the 400m/ 1 lap mark)
-15 x 180 Broad Jump
-500m/ “5th Corner” Run (run to one corner past the 400m mark)
-10 x 180 Broad Jump
-500m/ “5th Corner” Run (run to one corner past the 400m mark)
-5 x 180 Broad Jump
-500m/ “5th Corner” Run (run to one corner past the 400m mark)(end up where you 1st started)
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TABATA: 8 Rounds of 20 sec. ON/ 10 sec. OFF of Lunge + Knee Drive and Jump (4 rounds R leg, then 4 rounds L leg)
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