WORKOUT
Warm-up
400m Run
-Then-
10-8-6
Burpees
PVC Pass Throughs
Banded PVC lat Pull down
PVC OHS
into:
A. 1 Clean Pull + 1 power clean + 2 Hang Squat cleans – every 1:15 min x 8 sets
B. 15 min AMRAP:
15 Hang Power cleans @95/65#
200m run
15 Pull ups
20 jumping lunges per side
C. Finisher if time:
10/arm Seated DB ext. Rotation – slow and controlled
10 Seated Wall angels – controlled
10/side Plank hold with leg lifts pausing at top for 2 sec on each rep
X 2-3 sets
BOOTCAMP
3 rounds:
20 wall ball tosses
20 alt. DB power snatch
20 wall ball tosses
10/arm DB Power cleans
+
7 min amrap:
40 jump rope singles
3,6,9,12,15…
Wall ball sit ups
Rest 3 mins
7 min AMRAP:
1x run around island
2,4,6,8,10 etc…
DB SA Devil’s press
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