Bootcamp 1/20/19

Warm up:
Foam roll lower/upper back, hamstrings, IT band

10 L/R Quadriped external rotation

10 L/R Walking lunge with thoracic rotation

100 Jump ropes/40 DU

Conditioning: It’s Leg Day!
3 rounds:
25 Weighted walking lunges
15 Burpee 360’s
15 SL KB DL (W-26,35,44) (M-35,44,53)

3 rounds:
15 KB Sumo squat (W-18,26,35) (M-35,44,53)
15 Weighted sit ups (W-40,50,60) (M-50,60,80)
15 Jump squats

3 rounds:
15 Scissor jumps
15 Box jumps
15 Weighted KB/DB split squats (W-10,15,20) (M-15,20,25)

Abs:
15 Hallow rocks

50 Rope climbs
20 X’s O’s
30s 6in leg hold
20 Leg lifts on floor

20s L/R SL plank hold