WORKOUT
In 2:00
15/12 Calorie Row
5 Burpees over the rower
AMRAP Single Leg V-Ups
:30 Rest
In 2:00
15/12 Calorie Row
5 Burpees over the rower
AMRAP Leg Lowers
:30 Rest
In 2:00
15/12 Calorie Row
5 Burpees over the rower
AMRAP Bicycles
then:
A1. Barbell strict press @30×1 x 5-7 tough reps x 3 sets
Rest 20 sec
A2. Bulgarian split squat @30×1 x 8-10 /leg x 3 sets
Rest 20 sec
A3. Plate weighted leg lifts x 10-15 reps x 3 sets
(holding plate straight up and down, just moving legs)
Rest 20 sec
+
2 min AMRAP/ 1 min rest x 4-5 sets:
10 Barbell sumo Deadlift high pull @75/55#
10 Barbell thrusters @75/55#
AMRAP Cal row in remainder time
BOOTCAMP
20 rounds for time:
12 KB Deadlifts
9 Thrusters
6 box jump overs
*one partner completes round then switch
+
12 min EMOM:
1- 30 sec left leg bulgarian split squat
2- 30 sec right leg bulgarain split squat
3- 30 sec push ups
4- 30 sec RKBS HEAVY
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