Below is the workout breakdown from this evening's (5:30pm - 6:15pm) bootcamp out at the Ballantyne Corporate Park:
WARM-UP:
- 30 sec. x Air Squat Hold
- 30 sec. ea. x Lunge Hold
- 30 sec. ea. x Side Leg Kick Hold
- 30 sec. x Air Squat Hold
CONDITIONING: (@ Bulls field)
5 Rounds -
- 8 x Plyo Push-Up (clapping push-up)(modifications: push-up + shoulder tap, knee push-up + hands hop)
- 10 x Tuck Jump
- 12 total x Alternating Lunge Jump
- Sprint there and back (distance = about 75 yards each length)
- 15 sec. REST once last person makes it back
5 Rounds -
- 4 x Plyo Push-Up
- 5 x Tuck Jump
- 6 total x Alternating Lunge Jump
- Sprint there (not back)
- 15 sec. REST once last person makes it back
SUPERSET FINISHER:
3 Rounds of 30-20-10 reps x
- Box Jumps OR Step-Ups (if stepping up: 1/2 reps on R leg, 1/2 on L leg)
- Decline (or Incline) Push-Ups (challenge: 180 degree hip angle decline push-ups (head touches ground, simulates a handstand push-up)
- Triceps Dips
- 10 x Burpee (always 10 reps)
No comments:
Post a Comment