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 good mornings

: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

:30 crunch ankle touch

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