Monday Bootcamp
A) Pairs Tabata
20s/10s x 4 rounds per movement
- Back Squat & Mountain Climbers
- Push Press & Press ups
- Bicep Curl & Burpees
B) 20min AMRAP in pairs
Split reps evenly
- 40 weighted sit ups
- 40 KB swings
- 40 box jumps / steps
- 40 KB SDHP
- RUN 200m together after each round
Wednesday Bootcamp
Partner workout
A- 15min AMRAP
50 box jump overs
200m run
50 DB front rack alt leg lunge
200m run
50 burpee to plate
200m run
50 medball sit-ups
200m run
- both partners must run 100m each
- Split all work as needed
B- 15min AMRAP
50 KB swings
100 skips
50 tricep dips on box
100 skips
50 press-ups
100 skips
50 DB alt arm snatch
100 skips
- Both partners must complete 50 skips each
C- Core blast:
10min EMOM x2 Rounds
1- 45s alt leg v ups
2- 45s heel taps
3- 45s mountain climbers
4- 45s leg lowers
5- 45s plank hold
Thursday Bootspin
R1 - 3 stations - 4 exercises per station - 1min work, 30sec rest.
S1- TRX
• Lat Pull
• Calf Raises
• Press ups
• M/climbers
S2- Barbell
• Shoulder Press
• Bicep Curls
• Lunges
• Tricep Extension
S3 - Bike
• Seated Sprint
• Standing Climb
• Seated Sprint
• Standing Climb
1 min rest between stations all 3 are completed
R2
50 - Sec Seated Sprint
50 - weighted Squats
50 - Sit-ups
then 40,30,20,10 of each