WORKOUT
Warm up:
Coaches Choice!
A. KB Complex x 4 rounds :
SA 5 bent over rows + 5 Swings + 5 Front rack Hold reverse lunges + 5 Push press
Then …
Repeat on other arm
Rest 15 sec
10 Strict hanging knee raises + 20 Sec tuck hold or L hold
Rest 15 sec
+
For time:
150/100 Cal Air bike
*every 90 sec perform 5 Devil’s press
*50/35# per hand or 40/25#
Time cap 25 mins
BOOTCAMP
For time:
100 air squats
80 sit ups
60 push ups
800m run
20/side plank up downs
50 jumping air squats
40 sit ups
30 push ups
400m run
10/side plank up downs
+
Finisher:
Every 2 mins x 5-6 sets:
200m Run FAST
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