Obstacle Fit Bootcamp

Warm up – Dice Game

1- Obstacle of Choice      4- 25 squats

2- 2 Laps                          5- 40 Mountain Climbers

3- 40 Bicycle Crunches    6- 10 push ups

3 mins ON, 30s OFF

1- 2 Wreck bag push → 10 hop overs or burpees

2- Tireflip hopthrough

3- Agility Ladder → 10 push ups

4- Green monkey bars → 10 knee ball slams

5- Row of Walls with Ball

6 – Traverse Wall or Atlas → 20 squats

7- Farmer carry laps- 5 Deadlifts each corner.

TBT- Bar hang

Strength & Conditioning

• Back Squats
  • 5 rounds:
  • 5 Back squats
  • 8 overhead barbell press
• Strength circuit: 3 rounds:
  • 8 side/side step ups advanced: with weight
  • 8 dumbbell hamstring curls
  • 1 min touch down squats
• 15min AMRAP 
  • 400m row
  • Monkey bars
  • 4 wreck bag pushes
  • Walls
  • 60 bike crunches