Winter Weekend Bootcamp - Session #3 (Sprints and Loooong Strength Intervals)

No Equipment Necessary!!

WARM-UP:

10 x 100 yd. Sprints + 10 Air Squat on end; 30 sec. Rest b/w rounds 

(rest starts w/ last one “home”)

#1: 60%

#2: 75%

#3: 85/ 90%

#4 - #10: 100% effort

F.G.B.: 3 Rounds; 1 min./ ex.; 1 min. rest b/w rounds (Round 3: 30 sec./ ex.) (14.5 min.)

#1: In-Place 

• R Elevated Lunge-Drive Up (@ curb)
• Incline Plank 2-Step Walk + Push-Up back n forth
• L Elevated Lunge-Drive Up (@ curb)
• Box Jumps (@ curb)(challenge: squat-touch @ take-off and landing)
• Squat-Thrust-Jump (challenge: alternating single-leg)

#2: Traveling (short distance of lot)

• Side Shuffle there/ back
• Frog Hop there/ back
• Lunge there/ back
• Backwards Frog Hop there/ back
• Burpee Broad Jump there/ back

FINISHER: if time

8 Round Tabata: 1 Round = 20 sec. x Exercise A; 10 sec. x Exercise B

*Exercise A: Sprint there/ back short length of lot 

*Exercise B: Jump Squat (modification: Hold Squat Down Position)