CFOIB BootCamp with KJ M/W/F @ 7am!!!
FITNESS & AIM
A. Three sets of:
Bulgarian Split Squat x 8-12 reps
Rest 30 seconds
Strict Handstand Push-Ups x Max Reps
-OR-
Wall Climbs x 5 reps
-OR-
Nose-to-Wall Handstand Hold x 60 seconds
Rest 3 minutes
B. “Annie”
Rounds of 50, 40, 30, 20 and 10 reps of:
Double-Unders
Anchored Sit-Ups
SPORT
TRANSITION WEEK…this week it is encouraged that everyone move at 75-80% effort.
A. Three sets, not for time, of:
L-Sit x 45 seconds
Nose-to-Wall Handstand Hold x 60 seconds
Bridge-Up x 5 reps @ 2225
B. Every 6 minutes, for 36 minutes (6 sets):
Run 400 Meters
80 Double-Unders
40 Kettlebell Swings (32/24 kg)
C. 20-Minutes of Static or Passive Stretching