WeekdayWarrior Bootcamp - Day 3 Done!

WARM-UP:

*Alternating w/ Partner for 4 min. -

P1: Run 2x long length of courts and back (work way up to a sprint by about min. 2)

P2: T-Push-Ups (push-up to side plank w/ 1 arm to ceiling, push-up, side plank to other side) (repeat until P1 finishes)

Switch!

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DRILL #1: 1 shared set of GLIDERS + 1 shared HANDLED RESISTANCE BAND

a) 3 Rounds - (long length of gym)

*Partner 1: Plank Glide Bkwd there/ Sprint back

*Partner 2: Resistance Band Overhead Hold (challenge: Side Leg Lifts)

*switch

b) 2 Rounds -

*P1: Plank Glide Fwd. there/ Sprint back (modification: Mtn. Climb Glide)

*P2: Resisted Squat

*switch

c) 2 Rounds - 

*P1: Crab Glide Bkwd. (heels on gliders) there/ Sprint back (modification: Crab Walk w/o gliders)(challenge: straight legs!)

*P2: Resistance Band Rear Triceps Extension (double-arm)(wind bands around hands)

*switch

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DRILL #2: RESISTED MTN. CLIMB/ RESISTED SPRINT/ PARTNER  DRILLS

1 x thru ea. person: (Mary Dare to lead)

• 1 min. x Resisted Mtn. Climb (P1 puts 1 foot in handle of ea. band, P2 holds)
• Resisted Sprint there (long length of field or there/ back length of courts)(band(s) around P1’s waist, P2 holds bands and walks in low squat)

4 min. AMRAP (As Many Rounds As Possible):

• Over/ Under Drill 

-P1 holds Elbow Plank; P2 Broad Jumps over P1; P1 up to Down Dog; P2 Army/ Bear Crawl under P1; P1 and P2 meet in Plank for 5 Push-Ups (switch partners ea. rep)

1 x thru ea. person:

• 1 min. x Resisted Mtn. Climb (P1 puts 1 foot in handle of ea. band, P2 holds)
• Resisted Sprint there/ back (long length of court)(band(s) round P1’s waist, P2 holds)

1 min. ea. person

• Sit-Up/ Plank Drill 

-P1: 10 x Sit-Up; P2: Hold Plank while holding P1’s feet; switch! (challenge: tricep push-up while holding partner's feet in plank)

-perfect sit-ups!, arms crossed on chest, fingers atop shoulders, elbows glued to chest

10 x ea. side ea. person for Round 1; 5 x ea. side ea. person for Round 2:

• Partner Oblique Push-Up Drill

-P1 Holds Plank; P2 (w/ feet atop P2) does 10 x Decline Push-Ups on R side of P1; P2 walks over to P1’s L side for 10 x Push-Ups again; switch (repeat at 5 reps ea. side)

1 x thru ea. person:

• 1 min. x Resisted Mtn. Climb (P1 puts 1 foot in handle of ea. band, P2 holds)
• Resisted Sprint there/ back (long length of court)(band(s) round P1’s waist, P2 holds)

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DRILL #3:

 Alternating Partners Med Ball Frog Hop/ Sprint (long length of gym and back) 

-P1: 10 x MB Frog Hop (squat swing to broad jump)

-P2: Waits in Plank until P1 finishes, then Sprints to P1, P2: 10 x MB Frog Hop

-P1: Waits in Plank until P2 finishes, then Sprints to P2, P1 goes again w/ MB

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DRILL #4: MED BALL TOSS RUN

6 Rounds -

*30 sec. x Partners Stay Low and Toss MB Back n Forth (P1 Runs Fwd/ P2 Runs Bkwd; switch running direction ea. round)

*30 sec. x MB Squat-Thrust-Toss to Partner (challenge: 2 Air Squats while partner completes the Squat-Thrust)