BABEies Bootcamp #46 – Fall 2018

December 17, 2018 Workouts

Part 1 – Dynamic Warm Up (5 minutes)

Part 2 – T-Spine Mobility (15 mins)

  • 10 Reps x 2 Sets of EACH Exercise.
  • Lying on Stomach – Behind the Neck Presses
  • Standing w/ Mob Stick OH Wide Grip – Side to Side Arch
  • Kneeling Lunge w/ Mob Stick OH Wide Grip – Left to Right Rotation

Part 3 – Squat EMOM (25 mins)

16 Minute EMOM – Both Partners GO in the 2-minute window! Adding weight each set on the way up, then taking the weight off as you go back down.

  • 0-2mins – 16 reps
  • 2-4mins – 12 reps
  • 4-6mins – 18 reps
  • 6-8mins – 4 reps
  • 8-10mins – 4 reps
  • 10-12mins – 8 reps
  • 12-14mins – 12 reps
  • 14-16mins – 16 reps

Part 1 – Spartacus

30sec/Exercise x 3-4 sets w/ 2min Rest between sets (Add a plate to challenge yourself!)

  • BW Squat
  • BW Push-up
  • BW Lunge
  • BW Spider Push-up
  • BW Squat Jump
  • BW T-Push-up
  • BW Lunge Jump
  • BW Plyo Push-up