LOTS 'o Short-Distance Runnin' (Harris Y Athletic Conditioning)

EQUIPMENT: Medium-Heavy DBs (12-15 lb.)

WARM-UP:

(drop weights @ pavilion)

*400m Run

*AMRAP: 3 x Air Squat to 1 x Pop-Up Push-Up until all participants return from run

MAIN SET #1:

5 Rounds -

*10 x DB Squat Clean

*200m Run

*10 x DB Push-Up-to-Plank Row + Opp. Knee-In

*200m Run

TRAVELING TORTURE #1:

*100m x Broad Jump there

*100m x Walking Lunge back

MAIN SET #2:

3 Rounds -

*10 x DB Side-to-Side Ground-to-Overhead

*200m Run

*10 x Plank Hold + alt. DB Fly

*200m Run

TRAVELING TORTURE #2:

*200m x Burpee + 2x Broad Jump + 4x Walking Lunge