Strength and Conditioning at 7am

• Warmup:
  • 20 knees to chest
  • 20 stop and scoop
  • 20 toe touches
  • 20 alt hand to feet
  • 20 hip openers
  • 10 arm swings up and across
• Circuit 1: 3 rounds
  • 15 heavy squats
  • 10 Single leg deadlift
  • 10 T pushups
• Circuit 2: 3 rounds
  • 20 alt cossak squats
  • 10 single arm rows
  • 10 transformer to star shoulders
• AMRAP 8 mins
  • 10 jumping jacks to plank jacks
  • 10 burpees
  • 20 squats
  • 20 shoulder taps
• Core finisher: 3 rounds
  • 1 min plank
  • 12 hollow rocks

Monday April 6th, 2020 – Youtube BOOTCAMP

Warm up: 20 Secs On 10 Secs Off (4 mins)

• 1- knees to chest
• 2- Hamstring Curl with a row
• 3-  high knees
• 4- butt kicks 
• (Repeat x2)
  

Cardio Time-  3 Mins On 1 Min Off ( 20 mins)

• 1- ( Jog/Run/Outside or in place)
• 2-  Step ups
• 3- Bear Crawl Push ups
• 4- Burpees
• 5-  Five Squat Jumps to 1 Push up
  

Strength Time –  12 Min Amrap 

• 12 Squat Thrusters
• 12 Renegade Rows
• 12 Roll to push up
• 12 per side Squat Walks ( Add resistance band)

5 Min Emom – 

• 30 Mountain Climbers
• 10 Jumping Jacks
• Squat Hold
  

Tabata Abs – 8 rounds 20 Secs On 10 Secs Off

Alternate between Leg Raises/ Hip Dips 

Or Abs of Choice

Stretch