Boot Camp San Mateo 2/10/12- Tough Mudder Training Challenge II

Boot Camp San Mateo 2/10/12-  Tough Mudder Training Challenge II

Warm-up (5-10 minutes)

Core: Perform 2 rounds of the following at your own speed with good form:

1.    Lower Ab Vertical Scissors: 20 *Get group to count: 1-2-3=1, 1-2-3=2, up to 20  *Create energy

2.    Side Lying Hip Ab & Ad: 25 Each *Keep 3 B’s *Do at their own pace

3.    One Leg Bridge with Leg Ext: 15 Each *Keep Leg Extended and Go Up & Down with Butt

4.    Oblique Crunches: 10 Each *Basic Crunch with Rotation

Perform the following workout for 25-30 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. Everyone will start either walking/jogging or sprinting (RWC can ride the bike or run outside)  and then complete a strength exercise on your call and then back to the walk/jog/sprint. Within the 25 min get in 3 rounds of the following:

1)    Walk/Jog/Sprint

2)    Push-Ups with Elevated Feet: 10

3)    Walk/Jog/Sprint

4)    Squats:15 *Can add weight as desired

5)    Walk/Jog/Sprint

6)    Dips:10 *Shoulders Back

7)    Walk/Jog/Sprint

8)    Prisoner Walking Lunges:10 each *Can add sandbag/plate

9)    Walk/Jog/Sprint

10) Burpees:10 *No push-up

11) Walk/Jog/Sprint

12) Row/Pull-Ups

13) Walk/Jog/Sprint

14) Mtn. Climber: 20 Each Side

Cool down & stretch (5-10 minutes)

If you can’t see the video above go to: Boot Camp BLOG

Please add your comments below on the workout.

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