This is the killer workout called “Take the Long way home” that the Danville Boot Camp and Walnut Creek Boot Camp did on Monday 3/19! Time yourself for the first 5 rounds, record it and then rest for a minute. Then start rounds 6-10 and try to beat your first time. Try and beat my time, 13:05 on Part 1 (i went slow until my knee warmed up!) and 11:15 on Part 2! BOOM!

Finishing round 1!

You will need a mat, timer and free weights or sandbag. and a can do attitude is ABSOLUTELY NECESSARY! 

Start timer!

Part 1:

Round 1:

10 get ups

Round 2:

10 get ups

20 Step back lunge and overhead press

Round 3:

10 get ups

20 Step back lunge and overhead press

30 squats with weight on shoulders   add weight on shoulders i used 20 lbs

Round 4:

10 get ups

20 Step back lunge and overhead press

30 squats with weight on shoulders   add weight on shoulders i used 20 lbs

40 Kettle Bell swings

Round 5:

10 get ups

20 Step back lunge and overhead press

30 squats with weight on shoulders   add weight on shoulders i used 20 lbs

40 Kettle Bell swings

50 Cross toe touch sit up

RECORD TIME – REST FOR ONE MINUTE

Start timer again!

Part 2:

Round 6:

10 get ups

20 Step back lunge and overhead press

30 squats with weight on shoulders   add weight on shoulders i used 20 lbs

40 Kettle Bell swings

50 Cross toe touch sit up

Round 7:

10 get ups

20 Step back lunge and overhead press

30 squats with weight on shoulders   add weight on shoulders i used 20 lbs

40 Kettle Bell  swings

Round 8:

10 get ups

20 Step back lunge and overhead press

30 squats with weight on shoulders   add weight on shoulders i used 20 lbs

Round 9:

10 get ups

20 Step back lunge and overhead

Round 10:

10 get ups