BOOTCAMP:

A) EMOM12:
5 wall walks
40s weighted wall sit
B) 20 min clock – 40s on/ 20s off:
1. 200m row
2. Push up walks
3. Plate push
4. Bear crawls
5. Med ball slams
6. V ups

FUNDAMENTALS:

A) EMOM 8:
40s speed skaters
40s Plank hold
B) EMOM 8:
8 Box jumps
8 Broad jumps
8 Jumping lunges
C) AMRAP 8:
20 med ball cleans
20 sit ups