Monday Bootcamp

A) Warm up - Run 200m into

Partner Tabata
20:10 x 4 rounds per movement
- Press ups
- Squat jumps
20:10 x 4 rounds per movement
- Sit ups
- Shoulder taps

B) INDIVIDUAL WORKOUT FOR TIME (24min Time Cap)

400m Run
21-15-9
KB SWING
HEEL TAPS

400m Run
21-15-9
KB GOBLET SQUATS
OBLIQUE TWIST

400m Run
21-15-9
KB Push Press
Reverse Curl

In remaining time AMREP LADDER (increasing by 2 REPS)
Down ups
Sit ups

Tuesday Circuits

A) Warm Up

4 min AMRAP

10 Air squats
10 Lunges
10 Sit ups
10 Press ups

B) CIRCUIT

In teams of 2 on each station - 4 mins work 1 min rest

20 Sync squat jumps - 40 split box jumps
20 Sync down ups - 40 split sandbag GTOH
20 Sync squat thrusts - 40 split KB swings
20 Sync box bunny hops - 40 split DB devil press
20 Sync sit ups - 40 split BB thrusters
20 Sync press ups - 40 split cal row/ski

Wednesday Bootcamp

In teams of 2

30min AMRAP:

- 40 cal row/ bike/ ski

- 20 sync plate GTOH

- 40 box jumps/ steps

- 20 sync alt leg lunges

- 40 DB hang clean and press

- 20 sync press-ups

- 40 plate sit-ups

- 20 sync burpee to plate

Every 5 mins both perform (at same time):

- 10 bicep curl

- 10 tricep press-ups

- 10 KB strict press

Thursday Bootspin

R1 - Paired

200 KB Swings (split as needed)

1 partner must always be doing bike seated Sprint - both start every time together on completion, Into 400 meter Run together (not split)

Into 30 Sync Sit-ups

R2- Paired

25 Min AMRAP

Alt movement sets

50 Sec Seated Sprint

40 BB Back Squats

30 Sec Standing Climb

20 DB/KB Box Overs

10 Press ups

5 Sync Down ups after every movement