Warm Up
Indoor Track
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-> 800 meters
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-> Knee-to-bag; hip pivots (Punching bag): 12 reps
-> Elbow-to-bag (Punching bag): 12 reps
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Obstacle Course
-> Tire drill- 2 reps
-> Bunny hops (mat)- 2 reps
-> Over the top forward travel (mat)- 2 reps
-> lateral forward bunny hops (beam)- 2 reps
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Supper Sets
(Punching bag/Obstacle course)
-> Knee-to-bag; hip pivots (Punching bag): 12 reps
-> Elbow-to-bag (Punching bag): 12 reps
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-> Tire drill- continuous
-> Bunny hops (mat)- continuous
-> Over the top forward travel (mat)- continuous
-> lateral forward bunny hops (beam)- continuous
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Boot Campers were separated into two groups; one group performed the obstacle course while the other mirrored the instructor (one full rotation was performed)
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Heart rate decrease/ Upper body
-> Air squats
-> Standard push-ups (slow/full range)- 2x10
-> Plank lateral tap
-> Plank anterior tap
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Punching Bag
Group one
-> Knee-to-bag; hip pivots (Punching bag): 12 reps
-> Elbow-to-bag (Punching bag): 12 reps
-> Lateral kick simulation
Group two
-> Air squats
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vise versa
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Heart rate decrease/ Upper body
-> Air squats
-> Standard push-ups (slow/full range)- 2x10
-> Plank lateral tap
-> Plank anterior tap
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Punching Bag
Group one
-> Forward punch simulation
-> Hook simulation
-> Elbow jab simulation
-> Lateral kick simulation
-> Lateral superior jabs
-> Planted foot crab rotators
Group two
-> Air squats
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Back/Body Weight
-> Reverse flies (RB)
-> Standard Rows (RB)
-> Close stance push-ups (slow/full range)- 2x8 (pause for an isometric hold at the end of motion)
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-> Knee-to-bag; hip pivots (Punching bag): 12 reps
-> Elbow-to-bag (Punching bag): 12 reps
-> Lateral kick simulation: 10 reps
-> Anterior knee thrusts: 10 reps
-> Squat pivots: 10 reps
-> Air squats (low measurement)
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Cool Down/ Stretching