April 27, 2016 Sam Mugavero

04/28/2016: Box Drill Bodyweight Workout!

Good looking shirts on even better looking people! New WA Boot Camp shirts arriving in a few weeks! Remember, these shirts cannot be purchased, but must be earned!

Workout #119 of 366 (2016)


Warmup:   Run or Jump Rope for 2-3 minutes. Dynamic Stretching followed by 10 Pushups, 10 Squats, and 25 Jumping Jacks.


Complete 5 rounds of the following 3-minute workout. Rest 1 minute between rounds.

In 3 minutes, complete the following circuit as many times as possible.

30 Jumping Jacks (Rounds 1, 3, 5) / 30 Split Jumps (Rounds 2 & 4)

Sprint Forward 20 Yards

Side Step Right 20 Yards

Backwards Sprint 20 Yards

Side Step Left 20 Yards

10 Burpees  or  Squat Thrusts

Record the number of times you completed the circuit (total).

“AB”-ril Workout #28:

10 Bird Dogs   (per side)

20 Hollow Rocks

30 Glute Bridges

Record your results.