5 x 1-Minutes Stations + Laps

Welcome Back Workout for Wednesday 9/09

Boot Camp Basics + Lap Run

Break into 2 ability groups

Group 1:

5 x 1-minute stations with running clock
Complete as many reps as possible
Each minute rotate to next station and start next exercise immediately

Stations:

1. Kettlebell Swings x 12 kg
2. Air Squats
3. Mummy Walks
4. Plyo Jumps (slap knees)
5. Push-ups

Group 2:

Run laps x 5 minutes

Rest for 60 seconds. Switch groups.

Complete 3 rounds of each group.

Note that each 5-minute lap run will be different.

Round 1: moderate run / jog / walk
Round 2: group Indian Run
Round 3: Sprint the shorter top and bottom lengths, jog / walk for the side lengths

FYI laps are run in large rectangular shape around the field.

See you at Boot Camp!

Philip & Beth
Beach Bodz Fitness