Friday September 9th

Posted September 8, 2016 by Dan Broughton & filed under Kinetic Bootcamp.

100 jump rope

75 high knees

50 squats

25 push ups

150 jump rope

75 jumping jacks

50 lunges

25 sit ups

200 jump rope

75 butt kicks

50 mountain climbers

25 flutter kicks

Thursday, November 30th

Bench Press – 5×4 w/ 1 second pause at bottom at 70-80%

4RFT – 9 min cap
10 Power Cleans 115/85 | 95/65 | 75/55
10 Bar facing burpees | Step Overs | Burpees

Workout – this is a sprint, lets try and go unbroken all 4 rounds on the cleans and not lose too much speed on the burpees.

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