Wednesday - Sept 25, 2013 - A Powerful Bootcamp Workout

This was a KILLER workout.  We set up the sprint to the top of a 3 point line on a gym floor and back.  For the walkers and new people we set it to the Free Throw line and back.

Warm Up

A Powerful Bootcamp Workout

Part 1 (12 mins)
Turkish Get-Ups Strength Ladder. Work up to 4 reps each side, for a total of 10 reps each arm. Use a heavy dumbbell or kettlebell.
i.e. (1L, 1R), (2L, 2R), (3L, 3R), (4L, 4R)

Part 2 (15 mins)
Round   1      in  10 secs complete:     1 sprint + 1 burpee        then rest for 0’10”
Round   2     in  20 secs complete:     2 sprints + 2 burpees      then rest for 0’20”
Round   3     in  30 secs complete:     3 sprints + 3 burpees      then rest for 0’30”
Round   4     in  40 secs complete:     4 sprints + 4 burpees      then rest for 0’40”
Round   5     in  50 secs complete:      5 sprints + 5 burpees       then rest for 0’50”
Round   6     in  60 secs complete        6 sprints + 6 burpees      then rest for 0’60”
Round   7     in  70 secs complete:     7 sprints + 7 burpees       then rest for 1’10”
Round   8     in  80 secs complete:     8 sprints + 8 burpees       then rest for 1’20”
Round   9     in  90 secs complete:     9 sprints + 9 burpees       then rest for 1’30”