Metabolic Blast at "Bull Field" - OFS Bootcamp (Ballantyne Corporate Park)

WARM-UP: (1/2 length of Bull Field)

• Samson Lunge there
• Side Lunge back (switch directions ea. rep)
• Right: 3-Legged Dog Walk there
• Left: 3-Legged Dog Walk back

METABOLIC RUN: (there/ back long length of Bull Field)

3 Rounds:

• 45 sec. x Sprint
• 45 sec. x Frog Hop
• 45 sec. x Bkwd. Run
• 45 sec. x Burpee + 2 Side-to-Side Agility Hops
• 45 sec. x Sprint w/ 3 Push-Ups @ ea. end line and @ mid-field
• 45 sec. x REST

BODYWEIGHT STRENGTH/ POWER SUPERSET:

40-30-20-10 x 

• Lunge + Hop
• All 4s Plank Hop(modification: just 2-footed hops)
• Crouch Push-Up

METABOLIC RUN: (there/ back long length of Bull Field)

3 Rounds:

• 45 sec. x High Knee Run
• 45 sec. x Bkwd. Broad Jump
• 45 sec. x Traveling Mtn. Climb
• 45 sec. x Sprint
• 45 sec. x Inchworm to Burpee Broad Jump
• REST

BODYWEIGHT STRENGTH/ POWER SUPERSET:

40-30-20-10 x 

• Jump Squat
• Plank - Shoulder Taps R and L - Hop In/ Out
• Donkey Kick