12.10.2018

SWOD
Back Squats
3×5

WOD
“Freddy Krueger” (Benchmark)
21-15-9:
Kettlebell Swings (70/53)
Burpees

10:30 AM Bootcamp
3 rounds of Station Workout
1 min per station 15 sec rest
Station 1: Rainbow Arms
Station 2: Burpee pull-ups
Station 3: Side and front to back band walks
Station 4: Bike (max cal)
Station 5: TRX bicep curl to Y
Station 6: TRX 1 leg squats (switch sides half way)
Station 7: Alt. KB clean and jerk

Cash-out: Tabata Core 20 sec. on, 10 sec. off Plank Russian twists Knee to 90 hold

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