Sunday Bootcamp 9/22/19

Foam Roll Problem Area
Roll Over to V-Sit
Band Walks – Hand & Monster Walks
PVC Dislocations & Presses
PVC Leg Kicks & Sweeps
PVC Torso Twists at All Angles
Cosak Lunges

Warm-up:
300M Run
20 Push-ups
20 Butt kickers
20 Frankensteins
40 High knees
5L/R WGS

Start: 5 Rounds

1 KB bear complex:
clean
front squat
press
back squat
press
push up
L renegade row
push up
R renegade row

5 Burpees

COTD: 20-25Min
8/12c Bike
1 KB SA rope pull in plank w/push up
5L/R DB/KB Snatch to squat (alt: clean, press, squat)
8 Burpee pull ups/(alt: burpee bar taps)
300M Run (Run w/sandbag if possible)

Speed/agility: 5 Rounds- Grab a partner:
10 each person Burpee ball throws partner
20Y Banded sprints

Cash-out: 3 Rounds
20 Weighted squats
5 Weighted pulse squats