*Review WOD below during Phase 2 & 3 above and assign campers stations for the WOD below. After Phase 3 boot campers immediately transition to WOD. They can get water at any time on their own.
**Set Gym Boss or Interval App to: 20s work time, 10s rest, 14 sets, 30s transition time after all 14 sets are complete
COMBO TABATA: Perform each tabata combo for 20s with 10 s rest, 7 sets each, 14 sets total. Alternate the two exercises. Perform all 14 sets before moving to the next combo. Approx. 30s rest in between exercises.
1. A. Sandbag/MB (Heavy) Front Loaded Forward Lunge *Keep bag close to body *Lock shoulders back & down *Squeeze shoulder blades *Inhale as you step – exhale back *3B’s & B. Equalizer Rows (a.ka Fat Man Row) *Bring butt down and up to make easier *Lock shoulders back & down *Squeeze shoulder blades at top *3B’s
2. A. Batlle Ropes-Double Wave *Hinge from hips *2B’s & B. Dips *Lock shoulders back & down *3B’s *Elbows in *Lock shoulders back & down *Perform outside at studio
3. A. TRX Squat Jumps *Hinge from hips *Get low *Feel the entire foot push into ground *2B’s *No jumps for those that shouldn’t & B. Glider Mountain Climber *Knees 1 inch off ground *Corkscrew elbows *Feet on top of Glider *3B’s
4. A. Glider Truck Push (only one glider needed-if not enough gliders do mtn.climbers without gliders) *Stay low *Knees barely off ground *3B’s & B. Jump Rope *Relax heels *3B’s
Circle Time-Cool Down Stretches: 5 min
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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Your friend & coach,
Brien
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Brien Shamp BS CSCS CMT CHEK NLC II
Personal Trainer, Nutrition and Lifestyle Coach
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