WEEK 5: DAY 5: FRIDAY: STRENGTH, ABS & BREAK & ROLL & FOOTWORK BOOMERANG!

August 7, 2015

 

We are closing out Week 5 with a solid STRENGTH & ABS circuit.  If you are staying on course and not slacking or taking shorts, you should be able to feel a noticeable difference in the energy & effort you exert to get to the finish line.  You should also notice a marked difference in your recovery.

 

Crush this one set at a time and head into the weekend pumped & accomplished.

 

 

Next week is week 6. The final week of the first training camp.  Get ready to bring it!

 

START:

 

SET 1                      SET 2

 

2Mins Jump Rope               25 Sit Ups                           

 

15 Military Kicks                25 Crunches                          

 

10 Modified Burpees          30 Push Ups                         

 

25 Push Ups                        20 Lunges                         

 

25 Lunges                           10 Toe Touches                        

 

 

SET 3:

 

20 Crunches

 

20 Push Ups

 

15 Lunges

 

10 Diagonal Toe Touches

 

 

AB CIRCUIT:

 

SET 1           SET 2           SET 3

 

25 Sit Ups             21 Sit Ups            20 Sit Ups

 

25 Bicycles           15 Side Planks    20 Crunches

 

15 Jack Knives      18 Crunches      30 Second Plank

 

 

DISCO!

 

Skills training today is a double feature boomerang review.  Be diligent. Practice & execute with conviction. You can never do these drills enough:

 

BREAK & ROLL:

 

 

FOOTWORK:

 

 

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