Redwood City Boot Camp 1/7/12- 2012 Tough Mudder Training Challenge 9

Redwood City  Boot Camp 1/7/12- 2012 Tough Mudder Training Challenge 9
Preparation (15 min)- Perform dynamic warm-up and exercises below to prepare for movement.
Description: the following workout for 30 minutes with your team or coach them when to do the strength exercises on your call. This is a non-stop workout but participants can go at their own speed. There are no cones or stations to set up. Everyone will start either walking/jogging or sprinting and then complete a strength exercise on your call and then back to the walk/jog/sprint. This can be done in or outside. Within the 25-30 min get in 3-4 rounds of the following:
1)    Walk/Jog/Sprint
2)    Decline Push-Ups: 10 *Feet elevated
3)    Walk/Jog/Sprint
4)    Bleacher Jumps: 10
5)    Walk/Jog/Sprint
6)    Partner Carry: 30s each
7)    Walk/Jog/Sprint
8)    Prisoner Walking Lunges on Line:10 each side *Add Load if tolerated
9)    Walk/Jog/Sprint
10) Step Ups: 10.leading with each leg
11) Walk/Jog/Sprint
12) Partner Pull-Ups: 10
13) Walk/Jog/Sprint
14) Bear Crawl: 30 s
Cool down & stretch (5-10 minutes)
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