BootCamp: Week7 - Day 4

Suraj: The Relays
Warm Up jog
Stretch

Two teams of 6 people

Walk down to the river trail
******1******
4 man ball toss while the other two run up the hill and back
....all 6 finish the run
5 Triple downs:
Push Ups, Sit Ups and Star Jumps

Frog jump over your partner up the hill and sprint back

********2********
Indian Run toward the north end parking lot
Roll the medicine ball sprint up to it, 5 push ups
Every one take turns doing it for ~ 300 yards
Indian run back to the start point (River trail across from the River Set Parking lot)

*********3*********
Log Run toward the 2nd tree on the right (~ 500 yds)
Jog back
20 kick backs
Run up the hill and back (11/2 times) throwing ball to your partner
2 hills

Stretches ... Ying

END

BootCamp: Week7 - Day3

Ying:

Warm up jog -- knee up, butt kick
Stretch:

Jog down to river (run lane):

15 suicide runs in pairs
winners run and up and down the hill x2
losers hold the bridge pose until the partner comes back

Run toward the north end parking lot:
On grass
Bunny jump 50 yds south
Reverse mountaineer back and jog to the north end lot

Sprints:
~80 yds x2
~200 yds
~500 yds
@ The very North End of the run:
Hills 3x followed by
Bunny jump and bear walk for ~100 yds total ... going south
Run back to the start as fast as possible

stretch ..... Ying style

END

BootCamp: Week 7: Day 2

Monday off -Memorial Day
Vacation in Jamaica May 28 - June 1st:

No sugar, No white bread month

Billy:

Jog south toward the end of the walkway
Stretch: Trunk twist, arm circles, neck rolls - 2 min personal stretch

8 sets of 20 sec exercises:

20 sec Push Ups +10 sec break x8
20 sec Squats + 10 sec break x8
20 sec Pull Ups (on the side fence) + 10 sec break x8
20 sec Triceps (on side fence) + 10 sec break x8
20 sec Sit Ups + 10 sec break x8

HILLS:
Sprint up jog back
Lunge Up jog back
Bunny jump up, duck walk back
Sprint Up jog back to the parking lot

Stretch and out