Week #4 of Session #25

Welcome to the Firestorm! This is week #4 of the special 5 week session of the Firestorm Fitness Systems Fat Burning Fit Camps - your finest fat burning resource in San Antonio...GUARANTEED! Come Get Some!

Week 4 - Day 1
"A person without a sense of humor is like a wagon without springs. It's jolted by every pebble on the road." - Henry Ward Beecher
A – Calisthenics and Planking
B – Partner Med Ball Toss
Partner up. Perform 15 overhead med ball tosses and 15 reverse tosses each.
C – WOD
5 Rounds for Time of:
10 Rows
30 Prisoner Squats
50 Bullwhips
125 Jump Rope

Week 4 - Day 2
"Humor is mankind's greatest blessing." - Mark Twain
A - Dynamic warmup & hip mobility
B - Epiphany
4 - 5 rounds for time of:
10 Renegade Row and Press per side
10 Spiderman Push-up per side
10 Walking Lunge & Twist w/MB per side
10 Chin-to-knees per side
10 Bulgarian Siff Split Squats per side

Week 4 - Day 3
"A taste for irony has kept more hearts from breaking than a sense of humor, for it takes irony to appreciate the joke which is on oneself." - Jessamyn West
A – Calisthenics and Planking
B – Partner Sprints & Burpees
C – Thursday Training
For Time:
30 Russian Twists w/MB
20 Jumping Squats w/ DB (W – 15 - 20, M – 20 - 25)
10 Renegade Rows
2 X 30 yard sprints
20 Russian Twists w/ MB
20 Jumping Squats w/ DB
20 Renegade Rows
2 X 30 yard sprints
10 Russian Twists w/ MB
20 Jumping Squats w/ DB
30 Renegade Rows
2 X 30 yard sprints

Week 4 - Day 4
"I have a fine sense of the ridiculous, but no sense of humor." - Edward Albee
A. Hip Mobility - Cal's
B. Riverfront Gambling - Team training
Each team has a deck of cards. Each person on the team flips their own card while others flip their own respective cards. Perform the number shown on the flipped card. It is an individual effort but you chip away at the deck as a team.
First Game:
Hearts = Sky and Ground Squat
Diamonds = Reverse Crunch
Clubs = Burpee
Spades = Pushup
*Ace = 11
*Face cards = 10
We threw out the 2's, 3's and 4's
Flip a JOKER = Entire team sprints the court, plus you do 10 reps of each exercise!
Second Game - ALL REPS ARE DOUBLED!:
Hearts = Sky and Ground Squat
Diamonds = Reverse Crunch
Clubs = Dumbbell Push Press
Spades = Dip
Flip a JOKER = Entire team sprints the court, plus you do 20 reps of each exercise!