Friday: Jan 12th
The Fantastic Four
2 x 8 min Stations. :45 sec on :15 sec Transition and 30 sec rest after they have gone through all exercises once and 90 sec – 2 min rest b/t stations
Have campers team up in teams of 4. Each team member will start at a different exercise and work for :40 sec. Then they get :20 sec of rest / transition time to move to the next exercise. They will run through stations 2 times before moving to station 2. Set campers up like an assembly line so they can move through the exercises clearly.
Station 1:
Slam balls
Hollow hold
KB Squat Cleans
Jungle Gym Hamstring curls
Station 2:
MB Knees to chest
Plank
KB DL High Pulls (should be able to use same weight as the squat cleans)
Burpees
Finish with a Team Row Relay:
Put 6-8 min on the monitors (depending on how much time you’ll have left) 1 Team member rows at a time and they switch every 250 meters. Team with the most points gets bragging rights on FB or Instagram!