O4W Monday 11/5 – Timekeeper

Newbie Day 1:

Plank / Squat / Push up / Row

Assessment:

Buy in: 2 laps around the parking lot  

2 Rounds of:

10 Push Ups

15 Rows

20 Squats

Cash out: 2 Parking Lot Laps

 

Vets: Time Keeper

 

In teams of 4 Campers are working their way through 4 Exercises where 1 of those 4  determines how long team members will be working on the other exercises. They will rotate through 4 exercises until time is up.

 

3 x 10 min Rounds with 1 min rest b/t rounds

 

RND 1 :

 

Row 250 / 250 / 200  (Timekeeper)

Resisted Side Steps

(Big) MB Atomic Push ups

Pull ups

 

RND 2:

 

Bike 2015 / 15-12 / 12-10 Cal (Timekeeper)

Resistance band OH Squat  

Prone 2 KB Rows

Sit Up and Double Press

 

RND 3:

 

Run Ralph McG / Ralph McG / Parking Lot Lap (Timekeeper)

Resistance band High Pulls

Double Squat MB Halos  

Superheros