Kinetic Bootcamp

Today: 3min- 200m row plank hold remainder of time 3min- 200m row Russian twist 3min- 200m row Mt. Climbers 3min- 200m row sit-ups

Partner ANGIE w/ 400 m run Partner #1 runs while Partner #2 begins reps then switch 100 pull ups 100 push ups 100 sit ups 100 squats

20 min AMRAP 10 burpees 10 wallballs 10 renegade row 200 m run

4 rounds w/1 minute per movement Dips Plank Shoulder 2 OH Box jumps Rest 1 min

EMOM #1 5 minutes 12 thrusters 2 min rest EMOM #2 5 minutes 16 weighted lunges 2 min rest EMOM #3 5 minutes 10 jump squats

“Loredo” 6 rounds for time 24 squats 24 push ups 24 lunges 400 m run

7 minute AMRAP 5 burpees 20 flutter kicks 10 push press   7 minute AMRAP 10 KB swings 20 russian twists 10 bent over row   7 minute AMRAP 5 toes 2 bar 10 wallballs 10 v-ups

Thrusters and box jumps 10-1 1-10

EMOM 14 minutes Even 14 goblet squats Odd 10 push ups