WORKOUT
400m run as a group
then:
10 x wall ball squats
10 x wall ball hamstring roll-ins
10 x single leg hip thrust L/R – foot on wallball
10 x push ups – hands on wall ball
A. Front squat @22×1, 3 tough reps every 2 mins x 5-6 sets
*heavier than last week
B. 3 sets:
Split stance Barbell Good morning @30×1 x 8-10/leg
Gorilla KB sumo stance Bent over rows alt. Arms @20×1 x 8-10/arm Tough
C. For time:
5-10-15-20-15-10-5
Wall balls @20/14# to 10/9ft
No push up burpees over DB
Alt. DB power snatch @50/35#
*15 min time cap
BOOTCAMP
9 min AMRAP:
15 KBS
15/leg Jumping lunges
Rest 3 mins
9 min AMRAP:
MAX Distance on Rower/skierg/bike or run
Rest 3 mins
9 min AMRAP:
15 Goblet squats
15 Ball slams
Rest 3 mins
+
Finisher (if time) :
20 sec left arm Ball push ups
20 sec right arm Ball push ups
20 sec rest
40 sec Plank shoulder taps
20 sec rest
40 sec Ball curl to press
20 sec rest
X 2-3 rounds
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