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)
Try San Carlos Boot Camp: $1 for 1 Week Trial
Your friend & coach,
Brien
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Brien Shamp BS CSCS CMT CHEK NLC II
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