High-Knee Heaven (Harris Y - Athletic Conditioning)

WARM-UP:
4 Rounds -
*40 sec. x Gliding Squat-Thrust
*20 sec. x High-Knee Run

MAIN SET #1:
5 Rounds -
*10 x Squat Jump (buns must touch stack of 4-5 risers)
*10 x Lunge Jump (R and L = 1 rep)
      Upon Immediate Completion: 2 min. x Burpee-Lateral Hop over stack of risers

SPEED SET #1:
3 Rounds -
*2 Lap Run of Indoor Track - Lap 1: Sprint; Lap 2: High-Knee Run
*10 x Donkey Kick to Push-Up

MAIN SET #2:
5 Rounds -
*10 x 180 Broad Jump over stack of risers
*10 x Grasshopper (R and L = 1 rep)
      Upon Immediate Completion: 2 min. x Single-Leg Burpee (switch legs ea. 3 reps)

SPEED SET #2:
3 Rounds -

*2 Lap Run of Indoor Track - Lap 1: Sprint; Lap 2: High-Knee Run

*10 x Deck Squat (challenge: no momentum; challenge2: single-leg (5xR, 5xL))

MAIN SET #3:

5 Rounds -

*10 x Hollow Body Rock

*10 x Evil Glide (in knee plank, gliders under hands, glide out to hyper plank and back in)

      Upon Immediate Completion: 2 min. x Gliding Hammy Runners (in bridge position on back)

SPEED SET #3:

3 Rounds -

*2 Lap Run of Indoor Track - Lap 1: Sprint; Lap 2: High-Knee Run

*10 x Pike Jump