EXTREME BOOTCAMP-3/6/13-Wednesday Homework

JTLC

Grand: 1/2 Mile (run)

Form Runs: all at ~50 feet w/10-15 sec rest, 2 rounds of each

1/2 speed run

3/4 speed run

full speed sprint

high knees, high skips

hops (high)

long jumps

carioca/grape vines

lateral shuffle

High Knees

Butt Kicks

Lateral Shuffles (R & L)

Back Pedal

Full speed sprint x 6 rounds

Sprints:
50 yards x5 rounds (15 sec rest between)
100 yards x4 rounds (30 sec rest between)
200yards x 3 rounds (60 sec rest between)

5 min of HIIT (circuits of 30 on and 30 light or 15 on and 45 light,or 15 on and15 light, etc) intervals each of (15 total minutes):

Elliptical or run

Rower

Bike

Grand and back 2x (1 mile)-run/walk

STRETCH