1.23.2019

Conditioning
Rowing Intervals
On the 0:00 -30/24 Calorie Row
On the 3:00 – 30/24 Calorie Row
On the 6:00 – 30/24 Calorie Row

WOD
AMRAP 18:
21/15 Calorie Bike
3 Rounds
5 Pull-ups
10 Push-ups
15 Air Squats
20 Ball Slams 30/20

10:30 AM Bootcamp
AMRAP (with a Partner) in 30 minutes (inspired by coach LaDee)
30 Burpees
30 Double-Unders
30 DB Deadlifts (100/70)
30 Push-Ups
30 calorie bike
30 DB Bicep curls (35/20)
30 Air Squats
30 Russian twists (53/35)
30 DB Shoulder-to-Overheads (35/20)
30 Sit-Ups
30 calorie Row
30 Wall Ball shots (20/14)

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