Boot camp:
Lemon squeeze
Plate get up
Hollow rock
– 4 shuttle sprints between each completed round –
30s burpees to plate
90s Wall ball push press (20/14)
45s push ups
60s jumping pull ups
– rest 60s between rounds –
Fundamentals:
10 toes to bar
15 plank to push up
20 dead bugs
15 hollow rocks
12 box jumps (24/20)
12 lunges each leg
12 goblet squats (53/35)
12 push ups
12/10 cal row
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