Friday, July 31, 2020


Published July 30, 2020


WORKOUT

Warm-up

20-15-10-5
Pike Ups on Slider
Air Squats
Hollow Rocks
Jumping Lunge

 

into:

 

A1. Seated DB Arnolds press @30x1 x 6-8 tough reps x 4 sets

A2. Rear foot elevated DB split squat @30x1 x 6-8 tough reps x 4 sets

A3. Single Arm Db tricep kickback x 8/side x 4 sets

Rest as needed

+

B. 15 min AMRAP: 

8 DB Thrusters @50/35#

12 box jumps @24/20”

16 Ball slams 

C. Finisher: 

30 sec Standing DB High pull 

30 sec Left leg glute bridge hip lifts w/DB on hips

30 sec right leg glute bridge hip lifts w/DB

30 sec rest

x 3 rounds 

 

BOOTCAMP

Partner workout =)

Part 1: 

3 rounds:

40 KB Deadlifts (split)

200m run together 

40 weighted walking lunges (split)

into….

3 rounds:

40 KB Squat Press (split)

20 burpees together 

40 KBS (split)

into…

3 rounds:

40 Alternating Single Arm KB Hang Clean + Jerks (split)

200m Run together 

40 KB Sumo Deadlift High pull (split)


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