Warm-Up: 5 minute row 20 Round Pound every 1:00: 5 thrusters + 5 burpees focal point: the faster you get through it, the more rest you get. 3x through: Lateral Windmill x 6 KB Upright Row x 12 Lateral Crunches x 16 each Ring Rows x 12 #Workouts #Motivation #Bootcamp

Warmup - dynamic stretch, 5:00 minutes Aerobic Capacity Training Row 500 meters AFAP (as fast as possible) w/ as much rest as needed between each set Record Time on the Board! 100 Perfect Pushups 25 Squats every time your knee touches or if you go from the knees after every 25 pushups #Workouts #Bootcamp

Warmup: 100 jump rope then 250m row 1,2,3,4....15 DB Thruster DB Incline DB OH Full situp Calories on Bike/Rower #Workouts #Bootcamp #Motivation

Warm-Up: Dynamic 10 min: AMRAP (as many rounds or reps as possible) jumping pull-ups x 10 push-ups x 10 squats x 15 rower: 200m **rest 3 mins** 10 min: AMRAP (as many rounds or reps as possible) kb swings x 10 box jumps x 10 jump lunge x 10 jump rope x 50 **rest 3 mins** 10 min: AMRAP (as many rounds or reps as possible) clean & squat x 10 bent over row x 10 burpees x 5 weighted step ups x 10 each **rest 3 mins** Finisher thrusters x 10 medball slams x 10 oblique side crunche

Warmup: 100 jump rope, 50 walking lunges, 40 jumping jacks, 30 sit-ups, 20 pushups 18 min: AMRAP (as many rounds or reps as possible) Push up + 3sec iso x15 Full sit up + 3 sec iso x15 DB Curl + 3sec iso + press x15 Tricep band ext + 3 sec iso x15 **rest 6 mins** 18 min: AMRAP (as many rounds or reps as possible) Lunge + 3sec iso d/b Airdyne/Rower x250 Step-ups x10 each leg MB Thrusters x10 #Workouts #Bootcamp

Warm-up - 5 min row or Airdyne (60% effort) 3x through each: Full sit-up x10 Ring Row x10 Jump Rope x75 **rest 3 mins** 3x through each: BW Squat x20 Row x250 Wall Ball x10 **rest 3 mins** 3x through each: Ball Slams x10 Jacknife x10 Front + Side DB Raise combo x12 **rest 3 mins** 3x through each: Lunge d/b Bench Press x12 KB High Pull x12 #Workouts #Bootcamp