WORKOUT
10 Banded Good Mornings
10 Banded Thrusters
:30 Wall ball glute bridge
10 Stir the pot left/10 right on Wall Ball
x 2 rounds
then:
A. Every 90 sec x 6-7 sets
1 Power clean + 1 Above knee hang squat Clean thruster + 1 Back squat + 1 BTN Jerk
B. 10 mins steady flow:
Back rack Barbell Good mornings @20×1 x 10 reps
Rest 20 sec
Seated DB Military press @20×1 x 10 tough reps
Rest 20 sec
Half kneeling TGU to Hand lean x 8-10/arm (working side core, keeping arm up and just reaching hand to ground back to upright)
Rest 20sec
+
3 rounds for time:
30 Wall ball @20/14#
30/27 Cal row
BOOTCAMP
Every 5 mins x 5 sets:
400m Run
20 Plate ground to OH
20 Plate OH walking lunges
20/side plate Russian twist
+
Finisher :
40 sec Plate wall sit
20 sec rest
40 sec. jump rope
20 sec rest
40 sec Plate hand walks + Push up
20 sec rest
x 3-4 rounds
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