WORKOUT:
Warm-up:
Coaches Choice
A. 10-12 mins steady flow:
10/side curtsy lunge to cossack lunge (weighted if possible)
Standing Prone Trap 3 raises @3010 x 10-12 good reps
15sec hollow hold + 15 hollow rocks
20 min AMRAP:
Buy in: 2.0 Mile bike or 2020 meter on rower (not a perfect conversion, but you get the idea.)
For time:
31 KBS
31 Wall Balls
31 Goblet squats
31 burpees
31 DB weighted lunges
31 DB push press
31 TTB or Knees to waist or tuck ups
31 box jumps
31 DB power cleans
31 burpees
31 sit ups
31 DB Deadlifts
BOOTCAMP
For time:
31 KBS
31 Wall Balls
31 Goblet squats
31 burpees
31 weighted lunges
31 push press
31 TTB or Knees to waist or tuck ups
31 box jumps
31 DB power cleans
31 burpees
31 sit ups
31 DB Deadlifts
*30 min time cap
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