Bootcamp 12.22.16

Warm up:

  1. 9 squats, 1 burpee; 8 squats, 2 burpees; 7 squats, 3 burpees…work down to… 1 squat, 9 burpees

Agility sequence:

  1. in and out ladder steps
  2. high knee hop overs
  3. push up plank row down agility ladder
  4. bear crawl up ramp

Cardio tabata: 20 seconds on/10 seconds rest x4

  1. plank jacks

WOD: work through the following. Anytime a person was waiting, they performed weighted squats.

Strength tabata #1: 45 seconds on/15 seconds rest x2

  1. single leg deadlift + bicep curl
  2. plank wall walk ups

Cardio tabata #1: 20 seconds on/10 seconds rest x4

  1. squat-jack-jack

Repeat agility sequence

Strength tabata #2: 45 seconds on/15 seconds rest x2

  1. squat + tricep extension
  2. knees to opposite elbow

Cardio tabata #2: 20 seconds on/10 seconds rest x4

  1. plyo squats

Repeat agility sequence

Strength tabata #3: 45 seconds on/15 seconds rest x2

  1. thruster
  2. squat + lateral leg lift

Cardio tabata #3: 20 seconds on/10 seconds rest x4

  1. power knee drives

Repeat agility sequence

Strength tabata #4: 45 seconds on/15 seconds rest x2

  1. squat high pull
  2. plank shoulder taps

Cardio tabata #4: 20 seconds on/10 seconds rest x4

  1. burpees

Repeat agility sequence

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