WORKOUT
Warm-up:
3 mins dynamic stretching – coach’s choice
5 min gpp – coach’s choice
then
A. Every 3 mins x 4 sets:
20 DB weighted box step overs lateral
10-15 No push up burpees over DB’s
*should have a min of rest cut burpees as needed
Rest 2 mins
Every 3 mins x 4 sets:
20 box jumps @24/20”
20-25 Ball slams @30/25#
Rest 2 mins
Every 3 mins x 4 sets:
25 KBS @53/35#
20-25 Plate sit ups @15#
*should have rest on all cut as needed
BOOTCAMP
12 min EMOM:
1- 12/8 Cal row
2- 20 Alt. DB power snatch
3- 30 sec mountain climbers feet on sliders
Rest 3 mins
12 min EMOM:
1- 10-15 Box jumps @24/20”
2- 20-30 AIr squats
3- 30 sec Seated DB Strict press
Rest 2 mins
+
Finisher :
20 sec Single leg V-ups
20 sec flutter kicks
20 sec straight leg sit ups
Rest 1 min
X 3-4 sets
MUSCLE
A. 3 sets:
Barbell strict press @30×1 x AMRAP Unbroken at 95/65# or 75/55#
Rest 30 sec
Half Kneeling Banded rows @30×1 x 12-5 tough reps
Rest 30 sec
DB Front raises + DB High Pull x 20 alt. Reps
Rest 30 sec
B. 3 sets:
Dips @30×1 x 6-8 tough reps or 10-20 tough banded push ups
Rest 30 sec
Bent over DB Rear delt flies @30×1 x 10-12 good reps
Rest 30 sec
DB Hammer curls @30×1 x 12-15 tough reps
Rest 30 sec
Banded Standing Paloff press x 12-15/side
Rest 30 sec
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