Strength and Conditioning

• Standard warmup
• Back squats 
  • 4 rounds of:
  • 5 squats
  • 8 overhead dumbbell press
• Strength circuit: 3 rounds:
  • 8 side/side step ups advanced: with weight
  • 8 dumbbell hamstring curls
  • 1 min wall sit
• 2min stations, 20s break:
  • Wreck bag loops with 10 hop overs 
  • Cargo net loops
  • Walls
  • 3 slip wall, 3 burpees
  • Bike
  • Tire flip and hop

Obstacle Fit Bootcamp

Warm up – TBT

1- Squat touchdown     5 – Knees to Chest

2- Lunges                     6- Scoops

3- Inchworms               7- Mountain Climbers

4- Toe touches             8- Sprints

Buy in 10 burpees

Round 1 (15 reps) Light weight

Round 2 ( 12 reps) Medium weight

Round 3 ( 6 reps)  Heavy Weight

→ Lateral Shoulder Raise

→ Bicep Curls

→ Shoulder Press

→ One Arm Row

→ Obstacle Of Choice

→ Walking Lunge with weight

→ Front Squat ( Weights,BB,DB or WB)

Buy Out 10 burpees