Mon WOD - Week 3, 04 Bootcamp 2008
WODWARMUP: Instructor led
WORKOUT: Disperse cadets around perimeter.
Squat B2B x4- 20 sec squat/10sec hold in down position
Flutter Kick B2B X4 - 20 sec flutter/10 sec hold at 6 inches
Bear crawls at instructor's discretion
Push up B2B X 4 - 10 second push/5 second hold in down position
Crunches B2B X4- 20 sec crunches/10 second hold in up position
Crab walk at instructor's discretion
Push up X4 - 10 sec pushups/ 20 second in rest positions (either sag in the middle or flexed back)
Straight leg sit up (15/20/30)
Group exercise - instructor led
Water break
Repeat X1
Long stretch out.
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