Boot Camp Workouts Dec. 31st to Jan. 4th

Monday
A. KB GOBLET STEP UPS 5 X 15 @ TOUGH WEIGHT  
+
21-15-9
DB THRUSTERS @ 30/20# 
RING ROWS 
BOX JUMPS 24/20”

 

Tuesday
20 MINUTE AMRAP: 
1 MINUTE CAL BIKE 
50’ FRONT RACK WALKING LUNGES @ 45/35#
1 MINUTE MAX SIT UPS 
1 MINUTE CAL ROW 
50’ FRONT RACK WALKING LUNGES @ 45/35# 
1 MINUTE MAX SIT UPS 


Wednesday
A. PUSH PRESS 5 X 5 FROM THE RACK  
+
FOR TIME: 
30-20-10
CROSSBODY KNEE RAISES 
WALLBALLS 20/14# 10’ 
KBS 55/35#


Thursday
A. FRONT SQUATS 5 X 8
+
5 ROUNDS 
15 DB DEADLIFTS 30/20
15 DB FRONT SQUATS 
30 JUMP ROPE

 

Friday
16 MINUTE AMRAP:
500M ROW 
15 BURPEES 
15 CAL BIKE 
15 PULL-UPS



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