We transitioned one of our Southwest Outdoor Educator Courses today from their hiking section to their climbing section. What made this transition so notable was that we did the change over in the town of Tombstone, Arizona about half a block from the OK Corral. While the students were doing laundry and showering, while I was debriefing the hiking instructors... there was a historical re-enactment of Wyatt, Doc and the boys blasting Billy Claiborne, the Clantons and the McLaurys. I have never really debriefed a NOLS course with gunfire in the background?!Workout:
Warm-Up: Perform each exercise in order for one minute each to complete a set. Two sets total. No rest between sets.
Jumping Jack
Hand Release Push-Up
AbMat Sit-Up
Weight Training:
Super Set: Perform each exercise in order to complete a set. Five sets total. No rest between sets.
Weighted Dip, maximum repetitions to failure
Reverse Grip Axle Bar Curl, 8-10 repetitions
Captains of Crush Grip Trainer, 15 repetitions per hand
Super Set: Perform each exercise in order to complete a set. Five sets total. No rest between sets.
Bench Press, 8-10 repetitions
Alternating Dumbbell Hammer Curl, 8-10 repetitions per side
Captains of Crush Grip Trainer, 15 repetitions per hand
Hand Release Push-Up, 3 sets of 30 repetitions
Have a Great Day!!
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