Southern Express Baseball Bootcamp Preview (Saturday 12:15pm - Community House Middle School Track)

WARM-UP:

*400m Indian Run (w/ Med Ball pass/ carry @ chest)

*4 Min. AMRAP:

4 x Air Squat

4 x Push-Up

4 x Lunge Jump

*400m Indian Run (w/ Med Ball pass/ carry overhead)

METABOLIC RUN #1:

-3 Rounds/ 45 sec. Rest b/w Rounds/ 45 sec. ea. Exercise (12 min. 45 sec.)

1. Sprint
2. Burpee-Broad Jump
3. Backward Run
4. Lateral High-Knee Run (switch directions ea. 10 reps)
5. Walking Lunge
6. REST

METABOLIC RUN #2:

-3 Rounds/ 30 sec. Rest b/w Rounds/ 30 sec. ea. Exercise (8 min. 30 sec.)

1. Bounding
2. Traveling Jack
3. Backward Step-Step-Touch
4. Right: 3-Legged Dog Walk
5. Left: 3-Legged Dog Walk
6. REST

FINISHER:

*1 min.: Max 10m Shuttle Run Lengths 

*45 sec.: Max 10m Shuttle Run Lengths

*30 sec.: Max 10m Shuttle Run Lengths