Obstacle Fit Bootcamp

Warm up- 30 secs ON 10 secs OFF

1- Partner ball throw squats
2- Plank up/downs
3-sprints 
4-Battle ropes
5-burpee-squat jump
6-Mountain climbers

X2

Complete:
Row of walls
2 laps or 100m row
Traverse/Atlas 
2 laps or 100m row
Multi Rig
1 Lap
Green monkey bars x 2
3 laps or 200m Row
Orange rig
2 laps or 100m row
Ringsx2
1 lap

3 Rounds

Pinch grip LAP
10 over the shoulder ball throws
10 weighted squats
20 plank jacks

TBT ABS

Strength and Conditioning

Back Squats

• 1×10
• 1×8
• 3×6
• 1×3

Strength circuit: 3 rounds:

8 kneel and press up

8 rower hamstring curls

8/side leg press with bands

15min AMRAP 

• 400m row
• Monkey bars
• 4 wreck bag pushes
• Walls
• 60 bike crunches