Strength and Conditioning

• Back Squats 
  • 3×3
  • 1 RM
• Strength circuit: 3 rounds:
  • 8 /side step ups advanced: with bucket
  • 8/hamstring curls with band
  • 1min touchdown squat and burpee
• 3 min stations:
  • 10 no couch potatoes- 10 basic crunches
  • 20 touch down squats- 10 KS
  • Walls- lunge back to the start of walls
  • 60 rope slams- 20 reverse lunges 
  • Rings there and back, wreck or sled push

Obstacle Fit Bootcamp

Warm up – Card game! (6 mins)

Hearts- V-ups
Spades- Lunges
Club- Frog Jump Burpees
Diamond- Push ups

3 Rounds (12 mins)

12/ Steps ups
10 Decline Push ups
Farmers Carry Lap
10 supermans

20 min AMRAP

60 battle ropes
1 Bearhug Wreck bag carry
2 Lanes TRX Sled Row
15 cals bike/row/treadmill
Spiderman Crawl length of gym
2 obstacles of choice

TBT Core-
1- Bicycle Crunches
2- Heel touches
3- Leg raises
4- Supermans
X2