11 guys showed up at Talon to take on a Saturday bootcamp courtesy of YHC. DC and I were planning for a pre-BC mosey so i wanted to make sure the bootcamp delivered some high impact work that gave muscles something the think about. So it was determined to give them something i knew would accomplish just that:
Warmup –
SSH *12 IC
Grab block and mosey to sideline of football field.
“1550”
Complete the following work and after each round include a mosey across the field and back pedal back:
Running clock, get as far as you can in the 1 hour:
15 Burpees and 50 big boys;
14 Burpees and 50 merkins;
13 Burpees and 50 monkey humpers;
12 Burpees and 50 flutters (count right leg only);
11 Burpees and 50 bicep curls;
10 Burpees and 50 jungle bois;
9 Burpees and 50 leg raises
8 Burpees and 50 chest presses
7 Burpees and 50 bonnie blairs (count right leg only);
6 Burpees and 50 Russian Twists (Count right side only)
5 Burpees and 50 OH Presses
4 Burpees and 50 lunge walk steps (count both legs)
3 Burpees and 50 LBCs
2 Burpees and 50 thrusters
1 burpee and 25 Thruster and 25 Goblet Squats
Early finishers:
1 lap around field 25 merkins, 25 abs
2 laps around field , 50 merkins, 50 abs
3 laps…
Time called at 8:00am
COT/BOM
Great work this morning.
Quickie showed out.
Bengays 2.0s were impressive. (As was he a few days post op)