*Review WOD below during warm-up above. 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: 40s work time, 10s rest, 4 sets.
WOD: Perform the following 5 exercises in a circuit as a group for 4 rounds (grab a weight for each person). Each exercise should be done for 40s with 10s rest.
*3B’s= Draw in belly towards spine, engage bladder muscles and tuck butt
*2B’s= Draw in belly towards spine & engage bladder muscles
1. 3. Seated Russian Twist with Weight (40s)*Rotate Torso RT- LT with Arms Extended as Tolerated *Feet off ground if tolerated *Shoulders back & down *2B’s
2. 4. Kneeling Side Bend with Weight On Head (40s) *Squeeze Shoulder Blades *3B’s
3. 5. Supine Chops with Weight (40s) *Chop Right àCenterà Left *3B’s *Look at abdomen *Tongue on roof of mouth
4. 6. One Leg Bridge with Foot on MB (20s Each Side) *Raise hips up and down *Toes up *Hips level *2B’s
5. 7. Supine Lower Ab Pike (40s) *Arms to sides of torsoà knees up and crunch upper body at same time (MB between knees)à extend legs and crunch higheràreverse and repeat*Hands under tailbone *Tongue on roof of mouth *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
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