Friday Morning Bootcamp 5/11/12

Rookies:

Partner Workout

Person A                          Person B - 3 Rounds of Each

Treadmill                        10 S.B. Chest Press
                                        10 ea. Alt Rows
                                        10 Goblet Squats


Rower                              2 Green Miles
                                        10 ea. Reverse Lunges
                                        10 M.B. Slams


Airdyne                            6, 1-2-1 Ladders
                                         15 Curl to Press
                                         15 Wall Balls


Abs:
Full sit up w press        10  9  8  7 ..... 3  2  1
Flutter Kick Crunches  1   2  3  4 ...... 8  9  10

Veterans:

Strength:
Bulgarian Split Squats
Dumbbell or Barbell Front Rack
4 x 6 ea

Conditioning:
AMRAP 6 min:
     8 S.A. DB Thruster
     Parking lot sprint
Rest 2 min
AMRAP 6 min:
     25 Double Under (or 75 singles)
     10 Hand-Release Push-Ups
Rest 2 min
AMRAP 6 min:
     15 Air Squats
     10 Ball Slams