5.9.2018

WOD
20 Minute AMRAP
2 Muscle Ups
6 Plate Facing Burpees
12 KB Snatches 53/35

10:30 Bootcamp
HIIT 4 set workout, 30 sec. per exercise
Set #1 for 3 rounds (9 minutes)
1. D ball plank hand roll (plank position with hands on Dball, push Dball forward and maintain plank position)
2. Squat hold
3. D ball incline push-up
4. D ball plank 5. Rest Set #2 for 3 rounds (9 minutes)
1. plate sliding reverse lunges rt.
2. plate sliding reverse lunges lft.
3. plate mountain climbers
4. plate side lunge rt.
5. plate side lunge lft.
6. Rest Set #3 for 3 rounds (9 minutes)
1. box jumps
2. tricep dips
3. DB hammer curls
4. star jumps
5. DB push press
6. Rest Set #4 for 3 rounds (9 minutes)
1. broad jumps
2. burpees
3. bear crawls
4. high knees
5. Rest

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