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211008 - FRI OCT 8

Warmup Standard boot camp warm up


A) Buy in (approx. 4 min.)

400m run

Jumping jacks until all return

1 minute of bounding


B) CONDITIONING (10 min.)

4x:

:30 jumping squats (GO LOW AND FAST ON THESE)

:30 walking lunges

:30 fast feet (FAST!!!!!)

:30 rest


C) CORE WORK (4 min.)

4x:

:30 hollow hold

NO REST BETWEEN MOVEMENTS


D) CONDITIONING (10 min.)

(NO REST BETWEEN SECTIONS)


1/2 tabata power step ups


THEN, WITHOUT REST


6 min.:

100m shuttle sprint (50m out and back)

20 mountain climbers

10 sit ups


THEN, WITHOUT REST


1/2 tabata normal step ups


E) Cash out (2-4 min.)

1/2 tabata OR full tabata (as time allows) of trainer’s choice ab work exercise

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