Boot Camp Workouts Nov. 26-30th

Monday

 

A. BACK SQUATS 4 X 20 REST 90 SECONDS  

3 ROUNDS FOR TIME: 

75 JUMP ROPES

50 SIT UPS 

25 PUSH PRESS @ 75/55# 

 

 

Tuesday

 

7 ROUNDS FOR TIME: 

5 KNEE RAISES  

10 HR PUSH UPS 

15 WALLBALLS 20/14# 10’

 

 

Wednesday

 

A. ROW 5 X 300/200M AHAP REST 1 MINUTE 

+

5 ROUNDS FOR TIME:

10- 10M SHUTTLE RUNS 

20 KBS @ 55/35# 

10 LUNGES 

30 SECOND WALL-SIT 

 

 

Thursday

 

FOR TIME: 

100 PLATE GROUND TO OVERHEAD 35/25#

100 AIR SQUATS 

50 BOX JUMPS 24/20” 

 

 

Friday

 

A. BANDED DEADLIFTS 5 X 15 FROM KNEE TO LOCK OUT

+

3 ROUNDS FOR TIME: 

500/350M ROW 

50 FLUTTER KICKS (R+L=2) 

20/15 CAL BIKE 

50 HELLO DOLLIES 



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