08/13/2022 - foxtrot - Bootcamp Party vol 2

BackBlast:

Nothing beats a morning with a beautiful breeze and friends! This morning 8 PAX got together at Foxtrot for a Beakers beatdown… Beside some initial nervousness, the PAX got in a great workout. Jet Setters two daughters impressed me so much and kept up for the entire workout! We loved getting to name Hoops and Super Lilo at the end!

The thang:

Warm Up – 5 mins
30 seconds of each movement – repeat 2X
Jumping Jacks, Reverse Lunge, Inchworm Walkout to a Stretch, Push Up + Down Dog, and Plank

Strength – 6 mins
30 seconds of each movement – repeat 3X
Bent Over Row, Tricep OH Ext, Reverse Lunge, Rest

Cardio – 5 mins
20 seconds each movement – repeat 8X
Jump Squat, Merkins

Strength – 6 mins
EMOM
Lateral Lunge, Push Press, Squat, Step Up = 1
Complete 2 of each, rest the remainder of the minute

Cardio – 6 mins
20 seconds on/10 off – Repeat each movement 2X
LBC, Twisting MTN Climbers, Bicycles, Side Plank Dip (R/L), In & Outs, Hollow Hold

Strength – 10 mins
10 – 8 – 6 – 4 – 2
2 – 4 – 6 – 8 – 10
Complete like an 11s – go down on one movement and up on the other
5 min timer
Round 1 – Chest Press, Skull Crusher
Round 2 – Deadlift, Front Raise

Strength – 6 mins
EMOM
Even Mins – 6 shoulder tap burpees
Odd Mins – 6 plank jacks froggers

We quickly stretched, did COT, and named our two FNGs! Great Saturday in fellowship and movement.