Speed.Strength.PLANK! (Harris Y Athletic Conditioning)

EQUIPMENT: Gliders, Heavy DBs

WARM-UP:

AMRAP for duration of 1 song -

*Plank Glide there/ back (challenge: Fwd. there/ Bkwd. back)

*Ea. Time You Hit Windows: 10 x Air Squat

*Ea. Time You Hit Mirrors: 10 x Sumo Squat

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SPEED SET #1:

3 Rounds -

*200m Run

*10 x Burpee

*1 min. x (Elbow) Plank Hold (see iPad running clock)

5 Min. AMRAP #1 -

*5 x Thruster

*5 x SDLHP

*5 x Broad Jump 

SPEED SET #2:

3 Rounds -

*200m Run

*8 x Burpee

*45 sec. x Elbow Plank Hold (see iPad running clock)

5 Min. AMRAP #2 -

*5 x Lunge-Thruster (R and L = 1)

*5 x DB Squat Clean

SPEED SET #3:

3 Rounds -

*200m Run

*6 x Burpee

*30 sec. x Elbow Plank Hold (see iPad running clock)

5 Min. AMRAP #3 -

*5 x Pistol (5 x R, then 5 x L)(mod: hold pole, sit to bench, foot hover)

*5 x Renegade Row

SPEED SET #4:

3 Rounds -

*200m Run

*4 x Burpee

*15 sec. x Elbow Plank Hold (see iPad running clock)