Boot Camp San Mateo Fitness 2/18/14: Have fun with this speed, agility & core workout
Warm-Up: Floor Stretches (5 min) & Review of 3 Part Breathing & Abdominal Drawing In Maneuver *Explain that drawing in the belly, engaging bladder and imprinting the spine into the floor is the key set-up prior to all movements
Phase 2: None
Phase 3: Cardio: Obstacle Course- 5 min *Stay aerobic
*Review WOD during Phase 1 and again as needed during 1 minute rest and water break
*Set Gym Boss or Interval App to: 50s work time, 10s rest, 6 sets
Alternate the following 8 exercises two at a time for 50s each for 3 rounds and then go to next station (approx.. 30s transition). Perform the speed ladder exercises as a group (can also use rings if not enough ladders). See the order below.