Workouts

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Wednesday, October 11th

General Boot Camp

Warm Up

300 m run or 400 m row
10 air squats
30 s pigeon stretch
10 pushups
10 reach unders
5 reverse snow angel
10 hollow rock
10 passthroughs
10 good morning
10 sliding knee tucks
10 barbell opener

Notes:

Core

4 rounds
2 wall walk (30 sec plank)
10 ab rollout
12 spiderman plank



Notes:

Strength

shoulder press
4-4-4-4-4-4

Notes:

MetCon

20 min AMRAP
15 push press 35/25
15 DB front squat 35/25
200 m run
15 box dips
15 KB swings
200 m run
15 box jumps
15 slamball
200 m run

Notes:

BodyKraft

No Workout scheduled.