"Pick Up the Pace" - Take 2

NOTE: This class is a repeat of one we did at the Siskey Y back in October of 2012.  My dear friend, Tena, dug it up from the blog archives, I made a few changes, and voila!  This one HURT!!!  The one take-home message from this workout: Blame Tena! ;)

EQUIPMENT: Jump Rope, Heavy Dumbbells (20 lb. DBs), Mat

WARM-UP:

4 Min. AMRAP -

*40 x Jump Rope

*4 x Pass Through w/ jump rope

*8 x Overhead Squat w/ jump rope

WARM-UP/ SET #1:

10 Minute-Long Rounds -

Within 1 min., complete the following:

*10 x Air Squat

*10 x Push-Up (challenge: Hand-Release)

*10 x Sit-Up (arms crossed @ chest, elbows glued to chest & bum to mat, no momentum)

Whatever remains of your 1 min. = your rest ea. round

SET #2:

8 Minute-Long Rounds -

Within 1 min., complete the following:

*8 x DB Sumo Deadlift High Pull

*8 x DB Squat-Thrust (mod: unweighted)

*8 x Grasshopper (in plank: cross 1 leg beneath body, shin to inner forearm, hop switch)

Whatever remains of your 1 min. = your rest ea. round

SET #3:

6 Minute-Long Rounds -

Within 1 min., complete the following:

*6 x Donkey Kick to Push-Up (mod: donkey kick to plank)

*6 x Star Jump

*6 x OH Lunge Jump (R and L = 1?? (depends upon your ability))

Whatever remains of your 1 min. = your rest ea. round

SET #4:

4 Minute-Long Rounds -

Within 1 min., complete the following:

*4 x Around-the-World Deadlift

*4 x Surfer Get-Up (alt. lead leg ea. rep)

*4 x V-Up R/L/Together

Whatever remains of your 1 min. = your rest ea. round

SET #5:

8 Minute-Long Rounds - 

Within 1 min., complete the following:

*8 x DB Front Squat

*8 x DB Plank Row 

*8 x (Weighted) Butterfly Sit-Up

Whatever remains of your 1 min. = your rest ea. round

FINISHER:

*30 sec. x R Leg Lunge Hover Hold

*30 sec. x R Arm Single-Arm Plank Hold

*30 sec. x L Leg Lunge Hover Hold

*30 sec. x L Arm Single-Arm Plank Hold

*20 sec. x R Leg Lunge Hover Hold

*20 sec. x R Arm Single-Arm Plank Hold

*20 sec. x L Leg Lunge Hover Hold

*20 sec. x L Arm Single-Arm Plank Hold

*10 sec. x R Leg Lunge Hover Hold

*10 sec. x R Arm Single-Arm Plank Hold

*10 sec. x L Leg Lunge Hover Hold

*10 sec. x L Arm Single-Arm Plank Hold