I am starting a Friday 6 A.M. boot camp in the BridgeHampton neighborhood of Charlotte (corner of Johnston and Ardrey Kell)...it will likely run through the summer and early fall. We meet at the BridgeHampton clubhouse, and it's just $10/ person for each hour-long session. No need to bring any equipment...just your own body weight and some water. Email me if you are interested (erin.borchard@gmail.com); I would love to have you join in the fun/ torture.
See below for a preview of my plan for tomorrow morning:
WARM-UP:
*Quick Dynamic Warm-Up
*Parking Space Drill:
-10 x Air Squats
-Frog Hop thru 2 Spaces
-10 x Push-Up (mod: on grass on knees; incline at curb)
-Frog Hop thru 2 Spaces
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*4 min.: alt. partners - SPRINT long length of lot and back (partner rests in PLANK)
HILL DRILL:
*2 min. Run Up/ Down
*2 min. Back Pedal Up/ Run Fwd. Down
*2 min. Bear Crawl Up/ Run Down
*2 min. Bkwd. Bear Crawl Up/ Run Down (mod: hold decline plank 30s., run up/ down)
*3 min.: alt. partners - SPRINT long length of lot and back (partner rests in PLANK)
BURPEE SHUTTLE RUN: (basketball court)
*1 to 10 of:
-Burpee
-Run there/ back
*2 min.: alt. partners - SPRINT long length of lot and back (partner rests in PLANK)
UNEVEN STEVEN HILL DRILL: (w/ 1 DB ea.)
*3 x Run Up/ Down - DB in R Hand
-stop at top of 3rd run
*30 x R Rack Squat (in lot)
*3 x Run Up/ Down - DB in L Hand
-stop at top of 3rd run
*30 x L Rack Squat (in lot)
*2 x Bear Crawl Up/ Run Down - DB in R Hand
-stop at top of 2nd crawl
*20 x R Rack Side Lunge (mod: R Rack alt. Fwd. Lunge) (in lot)
*2 x Bear Crawl Up/ Run Down - DB in L Hand
-stop at top of 2nd crawl
*20 x L Rack Side Lunge (mod: L Rack alt. Fwd. Lunge) (in lot)
2 x thru:
*1 x Bkwd. Bear Crawl Up - DB in R Hand
-stop at top of crawl
*10 x R S-A Snatch
*1 x Bkwd. Bear Crawl Up - DB in L Hand
-stop at top of crawl
*10 x L S-A Snatch
*1 min.: alt. partners - SPRINT long length of lot and back (partner rests in PLANK)
STANDING ABS & STRETCH:
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