BootCamp: Week3 -Day2

5 am: Warm up jog followed stretches (to count of 20)

• Trunk twists
  
• neck rolls
  
• triceps stretch
  
• Groin stretch
  
• Hamstring stretch
  
• Quad stretch (left and right - standing up)

Running + exercise:
Jog toward to the North down the river slope interrupted by

• 15 push ups
  Run down the hill up to the river, back up and
  
• 15 push ups
  Run ... interrupted by:
  
• 25 bicycle sit ups
  Run down the hill up to the river, back up and
  
• 25 bicycle sit ups
  Sprint up from the end of the trail 9catch breath -20 secs)
  Run toward the parking lot interrupted by
  
• 25 side bridges (either side)
  Run down the hill up to the river, back up and
  
• 15 push ups
  Run ...interrupted by
  
• 20 kick backs
  Run down the hill up to the river, back up and
  
• 10 kick backs
  Sprint to the parking lot ... water break
  
  Jog toward the bridge just past Island Place
  
• Arm rolls for 2 mins!
  Run down the hill up to the river, back up and
  
• 25 bicycle Sit ups
  Run ...interrupted by
  
• 10 sit ups
  Run down the hill up to the river, back up and
  
• 10 sit ups
  Sprint to the river and the first two back get to stay up while the rest run it out

Break .... 1 min water and catch breath
Stretchs (20 count):

• Triceps stretch
  
• Quad stretch
  
• Groin stretch
  
• Hamstring stretch
  

OUT! 6.05am