Fitness Camp July: Week 1 Session 1

“People forget how fast you did a job, but they remember how well you did it.”
- Howard W. Newton

Four Minute Madness + Standards

Standards- Planks
Hold Prone Plank for as long as you can without allowing your knees to drop

St. Johnsbury
Karen: 2:43 (last 13 seconds I had her lift one leg)
Anne: 1:26
Laurie: :46
Stacey: 1:34
Brenda: 1:54
Melissa: 1:10
Lynn: :20

Newport
Margaret: 3:00
Tracey: 3:00
Erika: :40
Julie: 4:35 (lift one leg at 3:30; lift one leg and one arm at 4:00)
Monica: :54
Jean: 2:30
Maria: :44
Kathy: 3:40
Jenn: 1:45
Becky: 2:20
Donna: 1:54
Carolyn: 2:05

Four Minute Madness
Station 1: Dumbbell Thrusters + Chin to Knees (Supermans for St. Johnsbury)
Station 2: Burpees + Dumbbell Deadlift
Station 3: Front Squat Push Press (Dips Newport) + Push ups
Station 4: Chin to Knees (Jumping Pull ups Newport) + Kettlebell High Pull
Station 5: Medicine Ball Slams (Inverted Row Newport) + Lunge Jump

4 minutes per station completing as many rounds as you can. One minute rest between station. This is a sprint!

Total Rounds
St. Johnsbury
Karen: 15
Anne: 15
Laurie: 16
Stacey: 16
Brenda: 16
Melissa: 15.5
Lynn: 10.5

Newport
Margaret: 20.5
Tracey: 22
Julie: 24
Carolyn: 17.5
Monica: 18.5
Erika: 14
Jean: 21
Kathy: 19
Donna: 21.5
Becky: 20
Jenn: 18
Maria: 13.5
Kristin: 21