DSC Bootcamp for Week of 7/27

 In Bootcamp, Daily Workout

DSC and Get Fit Bootcamp workouts for July 27-31, 2015.

Day 1
A. 3 Rounds:                                Get Fit:Get Fit Bootcamp
3 Pull up negatives at 30A1      5 push-up negatives
5 Push up negatives at 30A1    Rest 1:00
Rest 1:00 4 Rounds
B. Every 3:00 x4
3 push ups
6 goblet squats
9 kettlebell swings
12 banded side steps
C. Tabata:
bird dogs/dead bugs

Day 2
A. 5:00 AMRAP
10 alternating lunges
10 air squats
10 situps
10 push-ups
10 jumping jacks
–Rest 5:00
B. 5:00 AMRAP
5 burpees
10 mountain climbers
10 v-ups
–Rest 5:00
C. Accumulate 25 situps
D. Accumulate 20 hollow rocks (bonus – 20 arch rocks)

Day 3
A. Row 250, Rest 1:30                 Parking lot Lap; Rest 1:30
6 Rounds                                        4 Rounds
B. Core circuit – 30 sec each
– bicycles/flutter kicks
– heel touches
– toe touches
– rest
3 Rounds
C. Tabata
Wall sits

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