Bootcamp Workouts 9/28/15

 In Bootcamp, Daily Workout

Bootcamp workouts for week of 9/28/15:

Day 1
A. 10:00 EMOM
Min 1 – Neutral grip DB overhead press (both arms) – 10 reps
Min 2 – DB Plank rows – 10 reps (5 each arm)

B. 5 Rounds:
10 alt. step-ups (or box jumps, step downs)
15 situps
single-arm DB OH walk down
10 ring rows
15 air squats
single-arm OH walk back
Rest 1:30

C. 3 sets of 20 side steps with band

D. Tabata

Day 2
A. Pull-up progressions 10-15 min

B. 6:00 EMOM
2-3 banded pull-ups – pull to belly button

C. 15:00 EMOM
min 1 – 30 sec AD
min 2 – 12-15 KBS
min 3 – 20 sec bear crawl

D. Tabata/core strengthening

Day 3
A. 15-20 min mobility – coach’s choice

B. Row 200/150 m x 5
Rest 1:00 between attempts

C. Coach’s choice

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