3 Phase Warm-Up: 

Phase 1: Warm-Up: Perform 3 minutes of diaphragmatic breathing while lying supine: http://www.youtube.com/watch?v=8-_NNCrrdus Lie on back and initiate breathing with belly–>rib cage and then chest, instead of initiating with chest. Breathe in and out of nose for approximately 15s each breath (5s inhale–> 5 s hold–> 5 s exhale). Emphasize that campers do this upon rising and going to sleep and if they want an amazing shift in their state at any time, while breathing think about 3 things they are grateful for.

Phase 2: Floor Stretches (5 min) *Work on forearm/wrist mobility
Phase 3: *Review WOD during Phase 2 & 3 as needed and assign groups.

*Set Gym Boss or Interval App to: 40s work time, 10s rest, 6 sets

Alternate the following 8 exercises two at a time for 40s 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. Put the ladders in the middle of the room.

*3B’s= Draw in belly towards spine, engage bladder muscles and tuck butt

*2B’s= Draw in belly towards spine & engage bladder muscles

Station 1:

1. Lower Abdominal Curl with Pull Up Hang *3B’s *Modify with Supine Lower Ab Curl with MB/Roll Btw Heels & Hams- Hold onto Bikes to curl more (use mats) *Perform in Monkey Bar Room at Studio
2. Group Cardio- Speed Ladder *Relax heels

Station 2:

1. Battle Ropes: Alternating Slams: https://www.youtube.com/watch?v=ckWcxoLcBBM *Hinge from hip *Lock Shoulders Back & Down *2B’s
2. Group Cardio- Speed Ladder

Station 3:

1. TRX Reverse Fly: https://www.youtube.com/watch?v=zB4Iqal_8eU *Lock Shoulders Back & Down- Relax shoulders * Squeeze shoulder blades *Keep 3B’s
2. Group Cardio – Speed Ladder

Station 4:

1. Glider Plank Hip AD/AB – Knee Tuck: https://www.youtube.com/watch?v=5kTdemEZ8pU *Lock Shoulders Back & Down *3B’s

2. Group Cardio- Speed Ladder

Station 5:

1. Swiss Ball Crunch with Added Rotation: Similar video: https://www.youtube.com/watch?v=r1QTuC2yYDI *Support lower back with ball- move farther back to increase intensity *3B’s *Look down *Make sure you educate to get full range by entedning backwards after each rep *Rotaion from core
2. Cardio- Speed Ladder

Station 6

1. Ropeflex Demonstration Lateral Pull and Rotate (20s each side): https://www.youtube.com/watch?v=0qpxdd-hPac  *Shoulders Back & Down-Relax shoulders *Weight shift forward and back *2B’s *Rotate from core

2. Group Cardio- Speed Ladder

Ladder/Ring Drills (At halfway point lead in with different foot):

*Relax heels

Sets 1-3 as a group: Run Through –Hit each square (Fwd)
Sets 4-6 as a group: Icky Shuffle *In-In-Out > Repeat
Sets 7-9 as a group: Lateral Shuffle- 2 feet in each square *switch directions each time
Sets 10-12 as a group: Carioca *switch directions each time
Sets 13-15 as a group:  Hop Scotch with 1 Foot In *Alt. feet
Sets 16-18 as a group:  Lateral Hops *Move forward, hopping laterally over ladder with one foot (20s each foot)

*Do additional cardio if time

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Attachments area

Preview YouTube video Diaphragmatic Breathing Part 1

Preview YouTube video Battle Rope: Alternating SlamsPreview YouTube video TRX Reverse Fly Rear DeltPreview YouTube video Glider Plank Hip Add: Abduction – Knee TuckPreview YouTube video How to Do Abdominal Crunches Using a Balance BallPreview YouTube video Ropeflex Demonstration Lateral Pull and Rotate