BridgeHampton Boot Camp Preview (Monday (8/15); 5:30pm)

Come join us tomorrow evening at BridgeHampton - corner of Ardrey Kell and Hwy. 521 ($10/ person)

1) WARM-UP:

Count-Up/ Count-Down - 

• 10-9-8-7-6-5-4-3-2-1 x Air Squat
• 1-2-3-4-5-6-7-8-9-10 x Push-Up

(Example Rounds: 10 Air Squats paired with 1 Push-Up; immediately move onto 9 Air Squats and 2 Push-Ups, etc.)

2) STRENGTH  SPRINTS:

• 30-20-10 x ea. Strength Exercise
• 3-2-1 x Sprint there/ back b/w each round (~50 yard distance there/ 50 yd. back)

Strength Exercises:

1. Renegade Row 
2. Thruster
3. Stiff Leg Dead Lift High Pull
4. Russian Dancer Kicks (optional: hands atop DBs or curb)(in crab/ tabletop position: alternating leg kicks)

(Example Rounds: 30 Renegade Row then Sprint there/ back 3x, immediately move onto 20 Renegade Row and 2 Sprint, etc.)

3) FINISHER:

Count-Up/ Count-Down -

• 10-8-6-4-2 x Flip-Over Push-Up/ Tri Dip (Curb Incline Push-Up - Flip Over - Triceps Dip - Flip Over to Incline Plush-Up)
• 2-4-6-8-10 x Sumo Squat Hold + Curl and Overhead Press (stay in low squat the entire time!)