Mobility Series: 5 Minutes

Hips: Pistol Lift Offs 5x each leg

Shin Box Drill 5x each side

 

Tempo Calf Raises: 5 RNDS of 5 Reps = 5 Minutes on a  :40/:20 Clock Work/Rest 

• Tempo: 1 Second Up / 1 Second Hold / 5 Second Lower / 1 Second Rest 

• The Why: for Ankles Tendo (P)rehab 

 

Interval Training: Rock, Paper, Scissors 2 x 9 Min Circuits 

 

CIRCUIT 1: :30/exercise on a continuously running clock 

-MB Toe Taps

-MB Step Back Lunges R: Jumping Lunges

-MB Lateral Toe Taps

-MB Thrusters

-MB Mtn Climbers (both hands on MB)  B: mtn climbers

-:30 REST

Repeat for a total of 3 RNDS

 

Immediately following the last round and before moving on to Circuit 2, campers do rock, paper, scissors – best 2 of 3. Winner chooses between running a parking lot lap (non-runner :30 sec sprint on bike) and doing 5x burpees, loser does other exercise. Find a new partner and REPEAT before moving on to the next circuit.

 

CIRCUIT 2: :30/exercise on a continuously running clock

-MB Lateral Lunges

-MB Push Ups (R:  both hands on MB, W: One hand alternating on MB, B: No MB, negatives)

-MB Toe Touches (Supine – legs up, crunches to touch MB to toes)

-MB Press Outs (from chest, pause for 2 counts out)

-MB Slam balls

-:30 REST

Repeat for a total of 3 RNDS

 

Immediately following the last round and before moving on to Circuit 2, campers do rock, paper, scissors – best 2 of 3. Winner chooses between running a parking lot lap and doing 5x burpees, loser does other exercise. Find a new partner and REPEAT before moving on to the next circuit.