Friday Strength and Conditioning 

3 rounds: 

• 15 deadlifts (barbell, cooler, heavy bag)
• 15/side drunk lunges 
  

3 rounds:

• 15 supermans 
• 15/side step ups 
• 15 bent over rows 
  

3 rounds, rest 1 min

• 10 squat thrusts
• 10 burpees
• 10 pushups
• 10 roll ups and punch 
  

Finish with Tabata:

Josee abs (plate abs)

Friday Bootcamp March 27th, 2020

Warm up-  Go for a light 5 min jog outside and get some fresh air

Or if you are staying indoors-

Complete-

• 50 skips
• 40 Mountain Climbers
• 30 jumping Jacks
• 20 high knees- add arm circles
• 20 butt kicks- add arm circles(opposite direction)
  

Cardio- Let’s doo thunderstruck to finish the week!  Burpees and then Jog on Spot/high knees/mountain climbers.

6 Min EMOM

• 12 knee to squat Jumps
• 8 burpees
• Plank remainder of time

15 Min AMRAP

• 15 wall ball crunches(or use pillow)
• 20 Jump squats
• 12 Tricep Dips
• 10 Inverted Rows
• 10 plank walk push ups 
• 25 hip dips
• 20 box jumps ( use chair or stairs)

3 rounds – 10 mins

• 10 Squat Thrusters with push ups- Add weight
• 12  split lunges 
• 20 Calf raises 

TBT ABS- 

• 1- Scissor kicks 
• 2- Side crunches
• 3- Glute bridges
• 4- Supermans
• 5-heel touches
• 6- V-ups or alternating
• 7- Toe touches
• 8- Crunches