Fitness Camp St. Johnsbury: Session 7 February/March

Leg Power + Kettlebell Relay + Intervals






Kettlebell Relay


3 teams


Each person sprints 25 yards to kettlebell


Perform 15 Kettlebell Swings


When teammate finishes swings next team member sprints to kettlebell


Finish swings and lunge back to start





Perform 3 rounds





Leg Power


Workout A


Run 2 laps


Broad Jump Burpees x 50 yards counting reps


Bench Jumps x number of Broad Jump Burpees (BJB)


Jumping Lunges x number of BJB


Squat Jumps x number of BJB


Run 2 laps


Step ups x number of BJB per side


Walking Lunges x number of BJB per side


Sky and Ground Squats x number of BJB


Run 2 laps





Workout B


Run 2 laps


Broad Jump x 50 yards counting reps


Step ups x number of Broad Jumps (BJ)


Lunges x number of BJ


Prisoner Squats x number of BJ


Run 2 laps


Step ups x number of BJ per side


Reverse Lunges x number of BJ per side


Sky and Ground Squats x number of BJ


Run 2 laps





Complete assigned workout once





Results


Jill (workout A) 7:39


Stacey (workout A) 7:39


Sandy (workout A) 10:42


Amy (workout A) 10:45


Laurie (workout B) 11:23


Brenda (workout B) 11:23


Katie (workout A) 11:45


Sarah (workout A) 12:17


Norma (workout B) 13:33


Julie (workout B) 15:10