Bootcamp:
A) 18-15-12-9-6-3-1:
DB push press (50/35)
Box jumps (24/20)
Rest 2 min
18-15-12-9-6-3-1:
KB wall ball (70/53)
Ab mat sit ups
Rest 2 min
18-15-12-9-6-3-1:
KB sumo DL high pull
Burpees
B) 5-7 min mobility
Fundamentals:
A) EMOM12:
1- 20 KB squats
2 – 15 KB swings
3 -100ft farmers carry
B) 5 rounds:
400m row
50 air squats
C) 100 hollow rocks for time
