Warm Up x 2 sets
10 x kcal
10 x Mtn climber
10 x push up
Minute Of Madness (50 on, 20 off) x 3 sets
Deep squat w/ bar to over head press
Spiderman crawl down, crab crawl back
Full sit-up in GHD (alternate arms)
Resistance band run on step
Atlas stone pick ups to slams
Jump rope
Clean and press w/ sand bag x 5 to mountain climber x 10
Boxing (focusing on hip and foot rotation and explosion)
Everest climb-ups
Squat to high back pull in functional trainer
*After completion of circuit:
Set #1: Navy Seal push-ups (10 to 1)
Set #2: Thruster circuit
Set #3: Spin the wheel x 2
Stretched
My Friday AM class campers rocked. I am so impressed with the proper techniques displayed today. The energy was exceptional and everyone really fed off of that energy flow. The program flowed well and had a good mix of pushing/pulling with high intense dynamic work. Snuck in quite a bit of anaerobic endurance training. A great burn on a Friday morning. Bring on the weekend!!
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