Punch Clock Workout - Week 2

Alright bootcampers, the end of Week 2 is here and for those of you not joining us for our killer Saturday morning session, this is what needs to get done this weekend! This week, we incorporate a 12min Challenge! Once you get done the workout, post in the comments section the # of rounds you were able to get in of the 5 exercises. Leave your name so I know who you are :) Have fun...

WARM-UP
20 High Knees
20 Butt Kicks
20 Jumping Jacks
10 Prisoner Squats
20sec Plank Hold
20 Alternating Superman Lunges
8 Pushups
COMPLETE 2X

12MIN CHALLENGE WORKOUT
How Many Rounds Can You Do in 12min?
REPEAT ENTIRE SEQUENCE OF EXERCISES FOR 12 MIN.
IN THE COMMENTS, POST HOW MANY ROUNDS YOU DID AND YOUR NAME! HAVE FUN!

1) 10 Reps - Squats holding our Dumbbells (DBs) at your Shoulders
(Try and bring yourself to parallel with the weight in your heels and not your toes)

2) 10 Reps - Overhead DB Press
(Start your DBs at your shoulder and drive them straight overhead - nice and controlled both up and down)

3) 20 Reps - Mountain Climbers
(Make sure you are in a strong plank position with your hands on the ground and drive your knees up to your elbows)

4) 10 Reps - Bentover DB Row
(Hinge at the waist, keep your back flat, drive your elbows straight back)

5) 10 Reps - Burpees

INTERVAL FINISHER (15mins)
Like last week, we will get outside for a run with a few more intervals for a little longer:

2mins EASY run (30%)
Do 6 Rounds of 40sec HARD (80%) followed by 40sec EASY
5 mins. EASY run