BASIC TRAINING FLASHBACK

1. Warm-up 

25 4-count IC- over head arm claps

25 4-count IC- military press

25 burpees OYO

Jog over to tennis courts

 

Upper Body circuit: 

Round 1:

20 Mercins

-bear crawl to short corner

20 shoulder touch mercins

-sprint to long corner

20 Mike Tyson’s

-bear crawl to short corner

20 burpees

-sprint to long corner

Round 2:

15 mercins

-bear crawl to short corner

15 shoulder touch mercins

-sprint to long corner

15 Mike Tyson’s

-bear crawl to short corner

15 burpees

-sprint to long corner

Round 3:

10 mercins

-bear crawl to short corner

10 shoulder touch mercins

-sprint to long corner

10 Mike Tyson’s

-bear crawl to short corner

10 burpees

-sprint to long corner

Lower Body Circuit

jog from tennis courts to parking long with small pond and gazebos.

Round 1

20 squats

-run down hill to opposite side of parking lot

20 lunges (10 each leg)

-run up hill to opposite side of parking lot

20 imperial walkers (10 each leg)

-run down hill to opposite side of parking lot

20 jump squats

-run up hill to opposite side of parking lot

Round 2

15 squats

-run down hill to opposite side of parking lot

16 lunges (8 each leg)

-run up hill to opposite side of parking lot

16 imperial walkers (8 each leg)

-run down hill to opposite side of parking lot

15 jump squats

-run up hill to opposite side of parking lot

Round 3

10 squats

-run down hill to opposite side of parking lot

10 lunges (5 each leg)

-run up hill to opposite side of parking lot

10 imperial walkers

-run down hill to opposite side of parking lot

10 jump squats

-run up hill to opposite side of parking lot

 

Core 

20 Big boys

20 LDCs

20 bicycle crunches 4 count IC

20 flutter kicks IC

Great workout. Had a fun time leading all these guys in a beat down. Looking forward to my net Q!