Friday Round Up!

I LOVE ME SOME FRIDAY! And I know you do too. Lets just have a good time today and celebrate the motion our bodies create.

BOOT CAMP DANVILLE CA

 

The many partner drills at Boot Camp this week are a gift to you. Reflect on each others effort. Inspire each other. Appreciate each other on a human level and realize you all play a role in the betterment of the group that is Gumsaba. Set your cares aside today, enjoy your Friday and revel in the gift that is your LIFE. And make sure you tell your partner how AWESOME THEY ARE for going all GUMSABA on the drill! 🙂

BOOT CAMP ALAMO CA

Lets get Freaky Friday !

Warm Up # 4

Part 1: Partner Round Up

A) 2 times rotation

Partner A: Band walk out to cone and back

Partner B: Commando Push Ups

2. 2 times rotation

Partner A: 10 chest flys/10 bucket rows

Patrner B: V-ups till partner A is done

100. 2 times rotation

Partner A: 10 bicep curls/10 tri extension

Partner B: plank hold til partner one is done

GIANT LAP

Part 1: Partner intervals 20/10 6 rounds – switch positions every round

Partner 1: Low plank with legs apart

Partner 2: lateral high knee over their legs

Part 2: Partner intervals 30/10 switch between exercises 6 rounds total

Round 1: Partner back to back stand up with arms locked from ground

Round 2: Partner lock feet sit up

Part 3: Partner intervals 20/10 6 rounds – switch positions every round

Partner 1: Glute Bridge

Partner 2: Dips on their knees (facing away from Partner)

Part 4: Partner Interval switch between exercises 6 rounds total

Round 1: Mountain Climber

Round 2: Partner Push Up

Part 5: Partner intervals 20/10 6 rounds – switch positions every round

Partner 1: Squat and throw legs

Partner 2 : Legs get thrown

Part 6: Partner Drill – place cones 10 Y apart

Military press to cone and back – partner holds plank – 2 rounds each

Run 200 M lap together

Crab Walk to cone and bounding back – Partner does burpees

Run 200 M lap together

Bear Crawl to cone and bounding – partner does ab burner – 2 rounds

Run 200 M lap together

Duck walk to cone and skip back – partner wall sit half bicep curl – 2 rounds

Run 200 M lap together

Cool Down with Post, mid and ant delt stretching. Band stretching on mat for post chain.