WORKOUT
Warm-up:
30 sec AB ride
10 banded Good Mornings
30 sec AB faster
10 banded Thrusters
30 sec AB sprint
50ft bear crawl
*Do the warm-up in back. Leave the ABs in place and work back there.
** Partner up if there are more peeps than bikes and switch off.
then:
A. 4 Deadlifts + 3 Hang Power cleans + 2 front squats – every 90 sec x 8 sets
*building on each set, if you need more rest go every 2 mins
B. 5 rounds for time:
30 wall balls @20/14#
200m run
*20 min time cap
BOOTCAMP
For time:
40-30-20-10
Sumo KB Deadlift high pull
Goblet squat
Crossbody Mountain Climbers per side
Rest 3 mins
+
12 min EMOM:
1- 40 sec KBS
2- 40 sec KB Hip thrusts
3- 40 sec KB Plank drag through
4- 40 sec Banded pull aparts
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