Friday BridgeHampton Boot Camp Preview

"PARKING SPACE RACE"

Equipment: Heavy Dumbbells, Empty Parking Lot (use parking spaces for distance measurement)

WARM-UP:

*3 min. x Skaters (hopping or walking); 20 sec. x Chair Hold @ top of every minute (start w/ chair hold)

OR

*3 min. of 10 x Jumping Jack to 10 x Air Squat; @ top of every minute: 20 sec. x Chair Hold

PARTNER SPRINTS: (5 min. AMRAP)(short lot length = short length of bball court)

*alt. partners (1 works, while 1 rests)

-Sprint Bkwd. there/ Sprint Fwd. back 1x

-Sprint Bkwd. there/ Sprint Fwd. back 2x

-Sprint Bkwd. there/ Sprint Fwd. back 3x

PARKING SPACES DRILL: (from white house to trash cans and back)

2 x thru:

• Frog Hop (mod: Prisoner Squat Walk) Fwd. through 2 spots; in 3rd spot: 5 x Push-Up there
• Traveling Jumping Jack back

2 x thru:

• High Knee Run through 2 spots; in 3rd spot: 6 x Lunge Jump (mod: In-Place Lunge)
• Slalom Agility Hops back

2 x thru:

• Walking OH Press through 2 spots; in 3rd spot: 5 x Triceps Extension
• Walking Bicep Curl back

2 x thru:

• Squat-Thrust-Lateral Jump (ea. spot)(multiple lateral jumps to get to next spot)(mod: lateral squat walk, instead of jump)(switch direction 1/2 way there) there
• Butt Kickers back

2 x thru:

• Bkwd. DB Bear Crawl 1/2 way there
• Fwd. DB Bear Crawl back

2 x thru:

• Walking alt. Single-Arm OH Press; @ 3rd spot: 3 x Double-Arm Snatch there
• DB OH Walk back

PARTNER SPRINTS: (5 min. AMRAP)(short lot length = short length of bball court)

*alt. partners (1 works, while 1 rests)

-Sprint Bkwd. there/ Sprint Fwd. back 1x

-Sprint Bkwd. there/ Sprint Fwd. back 2x

-Sprint Bkwd. there/ Sprint Fwd. back 3x

FINISHER:

Tabata: DB Squat-Thrust-Jump (mod: squat-thrust-dead lift (no jump))(challenge: Single-Leg; alt. legs ea. round)

STRETCH: