Ballantyne Corporate Bootcamp This Evening - 5:30pm

WARM-UP:

3 min. AMRAP -

*3 x Air Squat

*3 x Push-Up (mod: on knees @ grass)

3 min. AMRAP-

*6 x Lunges

*6 x Crab Dip (on ground or @ a chair)

DRILL #1:

Pairing Count-Up/ Down: at mowed field (exercises on grass, sprint lot)

*Exercise A: Walk Hands to Hyper-Plank/ Back in + Push-Up Hop In/ Hop Out

*Exercise B: Finger-Tip Touching Broad Jump Fwd./ 2 Jumps Back

1) 50 sec. of A - 10 sec. of B

-sprint there/ back 2x

2) 40 sec. of A - 20 sec. of B

-sprint there/ back 2x

3) 30 sec. of A - 30 sec. of B

-sprint there/ back 2x

4) 20 sec. of A - 40 sec. of B

-sprint there/ back 2x

5) 10 sec. of A - 50 sec. of B

DRILL #2:

Uneven Work: at fountain

*1 min. x R-Leg Lunge Pulse 

*1 min. x R-Leg Step-Ups

*1 min. x R-Leg Elevated Traveling Squat Walk, run back to end of line

~same w/ L-Leg

*1 min. x R-Arm Plank (@ incline, on floor, or decline)

*1 min. x R-Leg Elevated Tricep Dip

*1 min. x R-Leg Elevated Push-Up (@ incline, on floor, or decline)

~same w/ L-Side

*1 min. x R-Leg S-L Burpee (mod: walk out to S-L plank, walk in, stand/balance 1 foot)

*1 min. x L-Leg S-L Burpee

*OPTION: back through all of the above at 45 sec. ea. (or 30 sec.)

FINISHER: at fountain

*100-80-60-40-20 of: Side-to-Side Agility Hop (mod: unglue ankles)

*10-8-6-4-2 of: Squat-Touch-Box Jump-Squat-Touch (mod: Jump Squat on ground)