Monday, October 24, 2011

111025 Boot Camp Week #2!

111025 Boot Camp Week #2!

Stretching/Mobility
Skill Warm up:
2 Minute Run
30 Jump Rope /(DU's)
20 Squats
10 Sprawls
5 Push ups
10 Sprawls
20 Sit ups
30 Jump Rope/(DU's)
Skill Drills:
Intro to Box Jump
Partnered Skills: You go, I go
6 Box Jumps, 8 Lunges, 10 Mountain Climbers, 12 sec. plank hold
*Each partner does 1 exercise while other partner rests
Complete this cycle for 3-5 Rounds
**Elite: 10 Box Jumps (optional up/over), 15 Lunges, 20 2 ct. Mountain Climbers, 30 sec. Plank
REST 5 minutes
WOD: (Fitness Test)
For time:
4 Bear Crawls (8 Bear Crawls)
100 Jump Rope Singles (50 Du's)
40 Squats
30 Sit ups
20 Push ups
10 Burpees

Finisher: Partnered Leg Levers 2x20

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