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

Tuesday, November 29th

Strength: *Test* – in 20 minutes 5RM Deadlift

Deadlift – reps must be touch and go, no resetting on the ground. Lets focus on keeping our shoulders locked and not rounding as the weights get heavy!

Conditioning: AMRAP 9 10 Dual Russian KB Swings 44/26 | 35/18 10 KB Deadlifts 44/26 10 Wall Ball 20/14 10 Med Ball Cleans 20/14

Practice quick transitions on the AMRAP, movements are light and should be moved through quickly. We’re going to be combine a more complex movement with a standard version, so lets build some muscle memory as we transition between the two.