Chase BootCamp

Thursday nite session as follows:

Warm up
1 minute jumping jacks
1 minute side shuffles
1 minute burpies

repeat for a total of 6 minutes

1.Sprints

• 100 yd slow jog there and back
• sprint there and back
• repeat 4 times

2. Squats for reps

• shoot for 100...get your rhythm!

3. 10 and 1's

Split into two groups - one group does pushups the other does shoulder presses with 5-8 lb dumbbells.
Push up group does one.....shoulder press group follows with one. Repeat with 2-2/3-3/4-4 etc until you reach 10 and then work your way back down to one. Switch and repeat.

4. Timed Planks

• 1 minute plank
• back extension from hands and knees alternating arm/leg 15 each side
  
• repeat above once more
  

5. Abs

• 20 full sit ups
• elbow to knee(bicycle) slow and controlled
• 40 leg paddles