Bootcamp & Warrior 9-9-15

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Edurance

Warmup: 10 bootstrappers, 10 pass throughs, 10 overhead squats, 10 burpees

Bootcamp: 1:00 on 30 off  4 times through

as many of each couplet per minute as possible

5 wall ball/ 5 slam balls
10 bicycles / 10 plank jacks
5 shoulder presses / 5 simultaneous curls
10 plate circles / 5 plate raises
row 250 meters

Warrior

Strength: 5 minutes allotted for 40 reps of body lever practice on the benches. 10 over head BB squats

1:00 on 30 off  4 times through

as many of each couplet per minute as possible

murder ball
10 cross body toe touch / 10 v ups
10 piston presses / 10 alternating curls
10 plate circles / 5 plate raises
puke pace rower (300 M)

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