Wednesday March 21 – Hump Day

Wednesday: 3/21

Hump Day:

3 stations/3 rounds per station (9 min each). Each station should be a sprint for two min & then 1 min of rest. Each station will have a rep count they can complete during the first minute to get some extra rest, but if they don’t reach that then they will just work for the whole minute (should give them a goal to shoot for each round).

1. 1 min of burpees or 20 burpees + 1 min Row – rest 1 min – REPEAT FOR 3 TOTAL RNDS

Rest 1 min between stations

2. 1 min of squats or 40 squats + 1 min double unders – rest 1 min – REPEAT FOR 3 TOTAL RNDS

Rest 1 min between stations

3. 1 min of push-ups or 20 + 1 min bear crawl – rest 1 min – REPEAT FOR 3 TOTAL RNDS

White: 15-30-15

Blue: 10-20-10

Finish with camper pick em ab’s:

Campers pick 5 core exercises as a group. We’ll have a clock running for :30/ exercise, and we’ll go through that 2 times for 5 minutes total.