San Carlos Boot Camp 9/9/11-Tough Mudder Training Challenge VII – The Final Challenge

9/9 San Carlos Boot Camp- Tough Mudder Training Challenge VII – The Final Challenge 

·       Warm-up (10 minutes) *Incorporate exercises below

·       Exercise Review Below

Perform the following 15 Exercises as fast as possible with good form for 30-45 minutes. Do as many rounds as possible.

1)    Walk/Jog/Sprint: 3 Min *Jog in or outside *Start here as a group

2)    Push-Up w/ 1 Arm Rotation: 5 Each Side*Wide Feet *Thumb towards midline *Wide Feet

3)    Prisoner Alt. Split Squats Jumps: 10  Each Side *Do one side at a time *Can do one side at a time to modify

4)    Plate/Sandbag Pull-Throughs (Bent Knees): 15 *Similar to KB Swing *Sit Back & Extend Through Hips *Only Partial Squat  *Flat Back

5)    Plate/Sandbag Front Squats: 15 *Can also do without weight

6)    Dips: 10 *Shoulders Back

7)    Walk/Jog/Sprint: 3 Min *Jog in or outside

8)    Side Lunge with Touch to Floor: 10 Each Side*Keep Chest Up *Alt. Sides

9)    MB Walking Lunge & Twist: 10 Each Side *Rotate to lunge side

10) Wall Ball: 20 *Push ball into wall after squat

11) Glider Mtn. Climber: 20 Each Side

12) Pull-Ups: 15

13) Side Plank: 30s Each Side *Head Back

14) Battle Ropes: Overhand Grip Double Wave: 20   *Head Back *Shoulders Relaxed

15) Sit-Ups: 20 *Elbows to Knees

Cool down & stretch (5-10 minutes)

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