Weekday Warrior Bootcamp- Day 5 Done!!

DYNAMIC WARM-UP: (long length of a basketball court)

• High Knee March there
• Walking Butt-Kickers back (keep kicking foot flexed/ flat)
• Fire Hydrant Walk there
• Cross-Body Kicks back

LEONARD’S 150-REPEATERS: (Upper Track) 

8 Rounds - 

• Sprint 150m
• Walk 50m within 30 sec. (Active Recovery)

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LEONARD’S KETTLEBELL RUN: (Lower Track) 

- 4 cones 100m apart

-1 Kettlebell/ person @ each of the 4 corners

• 40 KB Swings + 400m Sprint (unweighted)
• 30 KB Swings + 300m Sprint (unweighted)
• 20 KB Swings + 200m Sprint (unweighted)
• 10 KB Swings + 100m Sprint (unweighted)

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TABATA-RUN/ BEAR CRAWL COMBO:

2 Separate 1 Lap Tabata Runs (20 sec. ON/ 10 sec. ACTIVE RECOVERY): 

1) Tabata: 20 sec. x Sprint Fwd./ 10 sec. x Bear Crawl Fwd.

2) Tabata: 20 sec. x Run Bkwd./ 10 sec. x Bear Crawl Bkwd. (we didn't have time for this 2nd one!)

ERIN’S VERSION OF KETTLEBELL RUN:

• 40 (20 R arm; 20 L arm) x Single-Arm KB Deadlift + 400m Sprint (unweighted)
• 30 (15 R arm; 15 L arm) x Single-Arm KB Deadlift + 300m Sprint (unweighted)
• 20 (10 R arm; 10 L arm) x Single-Arm KB Deadlift + 200m Sprint (unweighted)
• 10 (5 R arm; 5 L arm) x Single-Arm KB Deadlift + 100m Sprint (unweighted)