Friday April 6 – Agility on the Outside, Strength on the Inside

Friday: 4/6

FitWit Agility Course (22-min)

In teams of 3, Campers will be rotating through 3 Stations: Agility Course (Timekeeper), KB and Bands. Campers will complete 2 laps through the Agility Course, then they will switch with their Teammates.

Agility > Bands > KB

Band and KB exercises will be performed in the center of the gym. Around the outside perimeter of the gym we will setup the following course, starting at the outside of the office and going counter clockwise:

1 Agility Ladder: Campers will do in and outs

Orange Hurdles: Barrier Jumps

5 Yellow Bars: Tabletop crawl through

1 Agility Ladder (directly across the other ladder): In and outs

4 Big Wooden Boxes: Box Jumps or step ups

Then High Knees and/or Butt Kicks around until they reach the 1st Agility Ladder again

BAND AMRAP: 6 x Lateral Raises / 6 x Tricep Extensions / 6 x Shoulder Press

KB AMRAP: 6 x Goblet Squats to Bicep Curl / 6 x 1 KB Racked Step Back Lunge (per side)


Finish with 7 min Core Work :

4 Min Rolling Plank :15 Plank :15 Right Side :15 Plank :15 Left Side * Repeat

:30 Hollow Hold / :30 Superman Hold

:30 Hollow Crunch / :30 Alternating Supermans

1 Minute Rolling Hollow to Superman