WORKOUT
Warm-up:
:30 Pigeon R/L
:30 runners stretch R/L
:30 cross-legged cow face stretch R/L – use unused cleaning rag behind back for this
x 1 round
then:
10 push ups, alternating hand on DB or KB
:30 Plank with KB or DB drag under
40 mountain climbers
x 2 rounds
then:
A. 5 sets:
Bench press @21×1 x 5 tough reps
Rest 20 sec
KB or DB Standing High pull @30×1 x 8 reps
Rest 20 sec
KB Goblet hold Pulse squats x 12-15 tough reps
Rest 20 sec
+
4 mins AMRAP :
300m Run
18 CTB/Pu’s or 5-7 bar muscle ups or 18 push ups
AMRAP in remainder time Squat cleans @135/95 or 95/65
Rest 2mins
x 3 rounds
+
Finisher if time:
12-15 tricep kick backs
12-15/side DB or KB side bends
30-45 sec weighted plank
x 3 rounds
BOOTCAMP
20-25 min EMOM:
Min 1: 40 sec 1 KB SDLP + 1 KBS
Min 2: 40 sec Goblet reverse lunge + Pulse squat
MIN 3: 40 sec shuttle run
MIn 4: 40 sec Ball slam
Min 5: 40 sec Goblet thrusters
+ (extra rest)
For time:
15/arm KB Power clean
1x run around island
15/arm Single arm Deadlift
1x run around island
15/leg curtsy lunges
x 3 rounds
Recent Comments