San Carlos Boot Camp 12/5- Fat Loss Transformation Workout
Preparation: Perform the following exercises as quick as possible with good form:
1. Forward Lunges-10
2. Squats-15 *Feet Together
3. Squat Jump Tuck- 2 each side
4. Close Grip Push-Ups: 5
5. High Knee Run Drill & Down-Ups-30s
Liners – 3-5 min * 80% RPE 6-7 (Intensity)
WOD: Perform the following exercises for 40s each for 3-4 rounds in circuit:
1. Pull-Ups
2. TRX Jack Knife-Push-Up *Lock
3. High Knee Run Drill & Down-Ups (touch ground with chest-not a push-up) *perform 6 high knee/toe ups (3 each side and then hit the ground-come up fast and repeat)
4. Dips on Beam *keep shoulders back & down *Do not engage upper traps
5. Squat Jump Tuck: *Stay low and squat side to side with jump *Touch knees to hands
6. Sandbag Sprint (can use medicine ball or plate) *work with a partner *One person runs and comes back and other person grabs load and does sprint
7. MB Partner Lunge (rt side 20 à side 20s)
Cool down & stretch (5-10 minutes)
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Your friend & coach,
Brien
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I work with those who desire weight & fat loss, pain reduction and stress management through comprehensive exercise, nutrition & lifestyle strategies. My dream is to coach those who seek my help live their passions with happiness & love.
Thank you for allowing me to help you.
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Brien Shamp BS CSCS CMT CHEK NLC II
Personal Trainer, Nutrition and Lifestyle Coach
www.BrienShamp.com
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