Monday February 22nd

Posted February 21, 2016 by Dan Broughton & filed under Kinetic Bootcamp.

Part I

11 min AMRAP

3-6-9-12 etc…

goblet squats

DB push press

Part II

EMOM 9 minutes

Min 1- 15 russian twists w/kb

Min 2- plank hold

Min 3- 30 mountain climbers

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Saturday, September 30th

In teams of 2: 3RFT (40 min cap) 400m run w/ plate 45lb/35lb 40 Squat Cleans 95/65 | 75/55 | 45/35 30 Shoulder-to-overhead 95/65 | 75/55 | 45/35 20 Pull Ups | Assited PU | Ring Rows 10 Synchro bar facing burpees

Both partners complete the run together but only one carries plate at a time. Break up reps however they want, burpees must be done together.

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Gym Lead Machine