CAPTAIN CHAOS
WARM UP: Make sure you start out with 5-10 minutes of your preferred DYNAMIC STRETCHES to get your heart rate up and muscles ready for action before starting the drills.
>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>
MUSCLE BLAST: CORE 10 mins. 50 seconds work & 10 seconds rest per set. 2 rounds of 5 sets:
PLANK REACH / BICYCLE CRUNCH / LONG ARM CRUNCH / STAR FISH SIT UP / HOLLOW HOLD
>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>
HILL SPRINTS: 12 minutes duration.
Find a hill, run up 50m or so at 100% effort. Walk/Jog back to bottom. Rest for 30 seconds. Go again. Keep going for 12.5 and go again. Keep your form. Simple & Brutal!
>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>
CAPTAIN CHAOS: 15 mins duration. 60 seconds work / 30 seconds rest. MAX EFFORT for each set. Do as many reps as possible in 60 seconds.
- Burpees
- High Knees
- Press Up
- Alt Lunges with hop
- Mountain Climbers
- Diamond Press Up
- Donkey Kicks
- Twisting Squat Jump
- Spiderman Press Up
- Single Leg Burpees
>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>
HILL SPRINTS: SAME AS ABOVE
>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>
MUSCLE BLAST: UPPER BODY 10 mins duration. 40 seconds work - 20 seconds per set of:
Diamond Press Up / Pike Press Ups / Dips / Staggered Press Up / Press Up Hold
>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>
THE FINISHER: 5 minutes duration. 30 SECONDS WORK / 30 SECONDS REST EACH x5 sets. Keep the intensity for each set:
TOES TO HANDS