As I've mentioned in previous posts, my Monday 5:30pm bootcamp out at Ballantyne Corporate Park is back(!) and will run through October 31st. Today was our first one after our two-month summer break. We had a great group of 15-20 people of all fitness levels. See the workout breakdown below, and then come meet us out there next week under the big white Brixham Tent.
WARM-UP:
3 Rounds -
- 10 x Air Squat
- 10 x Walking Lunge
- High-Knee Run there (length of a soccer field)
- 10 x Push-Up
- Traveling Jacks back (length of a soccer field)
Return Interval: SUPER STEEP HILL @ LARGE LAKE:
- 10 x Sprint Up/ Down Hill (our hill was long and STEEP!!)
- on reps 5 and 10: Run Up Backward/ Run Down Forward
SPRINT-BACKS: (@ lot just above steep hill)
- 20 x Walking Lunge (+ 5 x Push-Up)/ Sprint back to start
- 19 x Walking Lunge (+ 5 x Push-Up)/ Sprint back to start
- 18 x Walking Lunge (+ 5 x Push-Up)/ Sprint back to start
- ...all the way to 1 x Walking Lunge (+ 5 x Push-Up)/ Sprint back
Return Interval: SUPER STEEP HILL @ LARGE LAKE:
- 8 x Sprint Up/ Down Hill
- on reps 4 and 8: Run Up Backward/ Run Down Forward
SPRINT-BACKS: (@ lot just above steep hill)
- 10 x Burpee-2x Backward Jumps/ Back Pedal back to start line
- 9 x Burpee-2x Backward Jumps/ Back Pedal back to start line
- 8 x Burpee-2x Backward Jumps/ Back Pedal back to start line
- ...all the way to 1 x 2x Backward Jumps/ Back Pedal back to start line
Return Interval: SUPER STEEP HILL @ LARGE LAKE:
- 6 x Sprint Up/ Down Hill
- on reps 3 and 6: Run Up Backward/ Run Down Forward
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