WORKOUT
Warm-up
10 Slam Ball Power Clean and Push Press
200m Slam Ball Run
10 Bent Over Slam Ball Rows
400m Run (no slam ball)
then:
A. Front squat 3 sec down 1 sec in bottom x 4 reps x 4 sets
Rest 15 sec
Upper back on bench Single leg weighted hip thrust x 8-10/leg (use DB on hip) x 4 sets
Rest 90 sec b.t sets
+
4 min AMRAP:
30/24 Cal rowing
10 Hang squat cleans @115/85#
Max CTB/Pull ups or Bar muscle ups in remainder time
Rest 2 mins
X 3 sets
BOOTCAMP
3 min AMRAP:
4 burpees
6 sit ups
8 Push ups
10 Air squats
Rest 1 min
X 5 sets
+
Every 3 mins x 5 sets:
400m run @ high effort
Recent Comments