Equip: Dumbbells (15s)
WARM-UP:
*400m Run w/ 10 x 1x Air Squat to 1x Pop-Up Push-Up in each of 4 evenly spaced corners of track
--------------------
SET #1:
A) 3 Rounds-
*2.5 min. x UNBROKEN DB Push Press
-the moment you break/ rest => DB Sumo Deadlift High Pull for remainder of 2.5 min.
*30 sec. REST
B) 400m Run w/ 10 x Donkey Kick Burpee in each of 4 evenly spaced corners of track
SET #2:
A) 2 Rounds -
*2.5 min. x UNBROKEN DB Push-Up + Plank Side Step
-the moment you break/ rest => DB Thruster (alt. Palms-In & Palms-Fwd. ea. rep) for remainder of 2.5 min.
*30 sec. REST
B) 400m Run w/ 10 x 180 Degree Goblet Squat Jump (w/ 1 DB) in each of 4 evenly spaced corners of track
SET #3:
A) 2 Rounds -
*2.5 min. x UNBROKEN Lateral Hop there/ back thru DBs (DBs on ground ~1 ft. apart)
-the moment you break/ rest => Double-Footed Plank Hop there/ back thru DBs
*30 sec. REST
NOTE: this time around, you go back to lateral hops when you break from the plank hops; back and forth b/w the two exercises ea. time you move away from unbroken reps
B) 400m Run w/ 10 x Star Jump in each of 4 evenly spaced corners of track
-we didn't have time to complete this drill in class, so we made it a 400m cool down jog, instead
No comments:
Post a Comment