Tonight's OFS Bootcamp at the Ballantyne Corporate Park

Below is the workout breakdown from this evening's (5:30pm - 6:15pm) bootcamp out at the Ballantyne Corporate Park:

WARM-UP:

• 30 sec. x Air Squat Hold
• 30 sec. ea. x Lunge Hold
• 30 sec. ea. x Side Leg Kick Hold
• 30 sec. x Air Squat Hold

CONDITIONING: (@ Bulls field) 

5 Rounds -

• 8 x Plyo Push-Up (clapping push-up)(modifications: push-up + shoulder tap, knee push-up + hands hop)
• 10 x Tuck Jump 
• 12 total x Alternating Lunge Jump 
• Sprint there and back (distance = about 75 yards each length)
• 15 sec. REST once last person makes it back

5 Rounds -

• 4 x Plyo Push-Up 
• 5 x Tuck Jump 
• 6 total x Alternating Lunge Jump 
• Sprint there (not back)
• 15 sec. REST once last person makes it back

SUPERSET FINISHER:

3 Rounds of 30-20-10 reps x

• Box Jumps OR Step-Ups (if stepping up: 1/2 reps on R leg, 1/2 on L leg)
• Decline (or Incline) Push-Ups (challenge: 180 degree hip angle decline push-ups (head touches ground, simulates a handstand push-up)
• Triceps Dips 
• 10 x Burpee (always 10 reps)