BootCamp: Week5 -Day5

Friday morning optional Run
5am

Jog to the North End, stretch/rest
Jog to the south end parking lot and back
Stretch/rest
Jog back to the meet-up parking lot

1 hill run: River trail to the the top

OUT 6.10am

TOTALED: 4.3 miles

BootCamp: Week5- Day4

The TJ
Warm Up Jog
Stretches

Jog south with interruptions (1x hill run for all)
15 Push Ups
Jog
30/50 bench-triceps sit ups
Arm circles ~90sec
Jog
25 sit ups
Turn around (~ 0.5 miles out)
25 Kick Backs
Jog
back to the Parking Lot

Hills:
Jog to the river trail
20 Super mans
1 min Bridge
25 side crunches (in side bridge style) x2
50 bi cycle sit ups

Bottom of the hill
6x up and down start at 50 % and the rest at full steam
Final run form the P.lot

Sprint down to the river trail and back

END
Stretches

OUT

BootCamp: Week 5 -Day3

The Cristina

Warm Up Run
Stretch

Jog toward the North End
Interrupted by:
25 Bench Push Ups
jog
25 fromg push up's
jog
25 Superman's
jog
40 bench/stair jumps
jog to the end

6x Sprint up the hill and jog down

1 min of Pull Ups on the side bars
jog
50 bicycle sit ups
jog to the end
100 curbside stand up's on each side

jog 1 mile loop toward south

stretch (Ying)

OUT 6.00am

BootCamp: Week5- Day2

The Billy
5.00am
Warm Up Run
Stretches

50 Jumping Jacks
25 sit ups
15 Push Ups
break
Repeat

50 Jab Punch
25 toe touch (ab exercise)
25 Rowing (frog?)
Repeat

~50 Wheel Jumps
15 wider arm push Ups
25 Bicycle sit Ups
Repeat

~ 50 Jumps (thigh hit the extended hand-waist high) a.k.a KUSH
10 Diamond to the heart Push Ups
25 Sit Ups (?)

Jog to the warm Up spot turn around to the North End and back

END

BootCamp: Week 5-Day 5

LAST DAY: PT Test

Warm Up Run, Stretches:

Push Ups: 26

Sit Ups: 51

2 mile Run: 16.45

Weigh In: