WORKOUT
10 Lateral lunge with T-spine rotation (L/R)
10 DB weighted squat to press out
10 seated external rotations left
10 seated external rotations right
10 downward dog push ups
x 2
then:
A. Back squat 3 sec down 1 sec pause in bottom x 5 tough reps
Rest 15 sec
Double KB Front rack wall sit x 30-40 sec
Rest 2 mins b.t rounds
X 3 sets
B. 2:30min on /1:30 min off x 5 sets:
10 HSPU or Inverted Box push ups
10 Power cleans @135/95 or 95/65#
10 Alt. Pistols
AMRAP Cals on Air bike in remainder time
BOOTCAMP
5 rounds:
45 sec DB Power clean to Thruster
45 sec Shuttle run
45 sec DB devils press
45 sec Jump lunge to Side Knee to elbow
45 sec DB Push up to renegade row
Rest 15 sec b.t each
Rest 1 min if need after full sets
+
Core finisher if time:
Coaches choice
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