WORKOUT
Warm Up
5 Scap Pull Ups
10 Kip Swings (emphasize feet together, tight kip)
5 Kip Swings w/ quarter pull up
5 Toes to Bar
x 2 rounds
Then:
300m run/row or 20 Cal Bike
30 Chest to Bar Pull-ups (regular pull-ups or KBS in your space are subs)
300m run/row or 20 Cal Bike
30 Overhead Squats 115|75 (Front squat sub)
300m run/row or 20 Cal Bike
30 Toes to Bar (knees to waist or 45 tuck ups are subs)
300m run/row or 20 Cal Bike
30 Front Rack Lunges
300m run/row or 20 Cal Bike
30 Clapping Push-ups (Hand release push up sub)
Core finisher:
Coaches Choice!
BOOTCAMP
Partner WOD
For time:
400m Run together
100 Alt.DB power snatch
10O OH DB Walking lunge (SA)
400m Run
50 burpee together
+
Finisher :
Coach’s choice =)
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