WORKOUT
Warm-up: Coach’s Choice
then:
6 rounds for max reps:
1 min MAX Cal Air bike /rowing
1 min MAX DB Power clean + Jerk
1 min Max burpee box jumps @24/20”
1 min Max Weighted sit ups
1 min rest
+
Finisher:
20 Banded Pull aparts
20 Banded Strict press
20 banded Good mornings
X 3 sets
BOOTCAMP
10 rounds:
5-10 push ups
10 No pushup burpee- no jump at top
15 jumping air squats
20/side Plank shoulder taps
Rest 30-45 sec b.t rounds
*25 min time cap
+
For time:
800m run
Or
1 mile run if time
MUSCLE
A. 4 sets:
Barbell strict press x 8 tough reps
Right into
DB renegade rows x 8/arm – tough
Rest 1 min
B. 3 sets:
Inverted barbell row 3 sec chin over bar pause x 5-8 tough reps
Rest 15 sec
DB Push press with 3 sec lower down x 10-12 tough reps
Rest 15 sec
DB Bicep curl x 12-15 reps with 10 sec hold on last rep
Rest 15 sec
DB bent over 90/90 Kick outs x 12-15 tough reps
Rest as needed
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