San Carlos Boot Camp- Fat Loss Challenge Day 10/21/11 – 500 + Bomber Workout!

10/21 San Carlos Boot Camp- Fat Loss Challenge Day – 500 + Bomber Workout!

Warm up (5-10 minutes)


1.     Squats: 10

2.     Spiderman Push-Ups: 3 each side

3.     Prisoner Split Squats: 5 each leg

4.     Prisoner Good Mornings: 10

5.     Plank with DB/Plate Kickbacks: 5 each side

As a Group: (5 Rounds)

¼ Mile Walk/Jog/Run (Approx 3-4 Laps) *Carry MB/SB/Plate if tolerated *Repeat 5x

1.     20 Wall Ball *Get Low and Throw Ball As High and as Hard As Possible Into Wall *Explode Up *Use Heavy Ball

2.     10 Spiderman Push-Ups (5 each side) *Bring elbow to knee while lowering into push-up *Alt Sides

3.     20 Prisoner Split Squats (10 each leg)

4.     20 TRX Rows

5.     10 Plate/DB/SB Straight Leg Deadlifts *Hips Back *Keep Flat Back

6.     20 Plank with DB/Plate Kickbacks (10 each side)  *Wide Feet On Elbows *Light Weight  *Stay Locked

Cool down & stretch (5-10 minutes)

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