Preview of Harris Athletic Conditioning (Tonight 5:45pm)

"SPEED and HOLD"

WARM-UP:

*5 x Toe-Hold Squat Stretch

*40 x Air Squat

*400m Run

*40+ x Air Squat (keep squatting until all participants back to pavilion)

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1A) 3 Rounds for Speed:

*200m Run (1/2 lap of upper track)

*20 x Box Jump

*10 x Squat-Thrust

(early finishers: AMRAP - 20 x Box Jump; 10 x Squat-Thrust)

1B) 5 Rounds w/ Partner:

Partner 1: 100m Sprint (there/ back width of northern soccer field)

Partner 2: Hollow Body Hold until P1 returns

-switch!

(early finishers: hold Hollow until all teams are done)

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2A) 3 Rounds for Speed:

*200m Run 

*20 x Lateral Jump over box

*10 x Plank-Hip Dip-Hop to Side of Hands

(early finishers: AMRAP - 20 x Lateral Jump; 10 x Hip Dip Side Hop)

2B) 5 Rounds w/ Partner:

P1: 100m Sprint 

P2: Chair Hold until P1 returns

-switch!

(early finishers: hold Chair until all teams done)

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3A) 3 Rounds for Speed:

*200m Run 

*10 x Tuck Jump to Box Jump

*10 x Grasshopper (R and L = 1 rep)

(early finishers: AMRAP - 20 x Tuck to Box Jump; 10 x Grasshopper)

3B) 6 Rounds w/ Partner:

P1: 100m Sprint 

P2: Single-Arm Plank Hold until P1 returns (switch arms ea. round

-switch!

(early finishers: hold Plank until all teams done)