today was another boot camp night. they all arrived about 10 minutes early so the trainer took them through a good mile warm up with a a little dynamic stretch followed by 400 meters. they were all fairly tied but were able to get in done in about 15 minutes which looking at the crowd is a pretty good accomplishment. once everyone was ready we went through a short ab circuits with cross crunch oblique crunches. scissors, leg raises, and bicycles. once this was finished they did stations with the rope pull, box jumps. dead lifts, assisted pull ups and push press. they did each exercise for 45 seconds with about 10 seconds rest between for 3 reps each. once this was finished they did a really short interval workout on the ark trainers with 30 seconds easy 15 seconds as hard as possible for about 3 or so minutes. really it was a good workout for their level of fitness.
5-7
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