Workout of the Day

3 SETS
10 Tempo Chin-Ups (2121)
10 Tempo Push-Ups (22X1)
1:00 Ring FLR Hold

-Rest as Needed b/t Sets-

(No Measure)

Movements:

Push Up

AMRAP x 14 MINUTES
10 Power Snatch (75/45)
12 Alt Back Rack Lunges (same barbell)
10 Push-ups
Run 200

(Score is Rounds + Reps)

Movements:

Back Rack Lunge | Power Snatch | Push Up | Run

At Home

Full Length Video: https://vimeo.com/444885910/db0a68094b

1:00 Cardio Choice

into…

EMOM x 4 MINUTES
12 Air Squats + Max Plank Hold

(No Measure)

Movements:

Air Squat

EMOM x 12 MINUTES
MIN 1 – 15-20 Fast Air Squats
MIN 2 – 10-12 Slow DB Front Squats

(Score is Weight)

4 SETS FOR MAX REPS
2:00 Lunge (R) + Lunge (L) + Squat*
2:00 Cardio Choice

-Rest 1:00-

4 SETS FOR MAX REPS
1:00 DB Thruster
1:00 Cardio Choice

*Lunge + Lunge + Squat can be done with or without a DB.

(Score is Reps)

Movements:

Thruster | Walking Lunge

Outdoor Boot Camp

Boot Camp – No Half Effort
800m run
50 sit-ups
25 burpees
50 lunges
25 burpees
50 pushups
25 burpees
50 air squats
25 burpees
800m run

Movements:

Air Squat | Burpee | Push Up | Run | Sit-up | Walking Lunge