Winter Weekend Bootcamp - Session #2 (Partner Drills, Sprint-Backs, and AMRAPs)

Equipment: 1 Heavy Dumbbell (DB) or 1 Medicine Ball (MB)

WARM-UP:

*3 x 200m Loop Jog

*30 x Curb Jumps (challenge: Squat Touch)

*30 ea. leg x Single-Leg Push-Offs

PARTNER DRILLS: (increasing intensity)

1. alt. P1 work/ P2 rest: 1 to 10 Count-Up of Air Squats (challenge: rest = hold squat)
2. alt. P1 work/ P2 rest: 1 to 10 Count-Up of Push-Ups (challenge: rest = hold plank)
3. alt. P1 work/ P2 rest: 1 to 5 Count-Up of Burpees

 3 min. AMRAP (w/ partner):    
-Partner 1: V-Sit Hold

-Partner 2: 10 x Lateral Hops over P1’s feet

-switch!

3 min. AMRAP (w/ partner):
-P1: 10 x Full Sit-Up

-P2: Hold Plank (hands atop P1’s feet)(challenge: triceps push-ups)

-switch!

SPRINT-BACK DRILL: 

*4 min. time limit: 

-20 down to 1 by 1s - Lunge (challenge: Traveling Jump Lunge) there/ Sprint back (start back at the top if finish early)(warning: you won't get down very far into the countdown; I got down to 15!)

4 min. AMRAP:

*10 x Up-Downs (challenge: w/ DBs)

*10 x Grasshoppers OR Side Runners

*10 x Lateral Broad Jumps

SPRINT-BACK DRILL:

*4 min. time limit:

-10 down to 1 by 2s - Burpee-Broad Jump (mod: S-T-J)(challenge: w/ MB or DBs!) there/ Sprint back (start back at the top if finish early)

3-5 min. AMRAP:

*10 x Slam Ball Squats (mod: weightless)

*10 x Slam Ball Power Jumps (mod: weightless)

*10 x Good Mornings (unweighted w/ straight arms OH, DBs/ MB held at chest, DB/ MB held OH)

STRETCH: