Sunday Boot camp

Great Woods Fitness & Performance – Circuit Training

Metcon (No Measure)

4 Stations

8 minutes @ each station w/ 1:00 rest between

Station 1

10 Single arm Hang KB clean + thruster

16 Plank Drag Throughs

x 2 Sets

+ 1000m/800m Ski Erg

1:00 rest

Station 2

15 Ab sit ups or GHDSU (Rx+)

30 Goblet lunges

15 Push up or ring push up (Rx+)

x 2 Sets

+ 1000m/800m Row

1:00 rest

Station 3

16 Wood chop slam balls

24 Russian twist

16 Leg lifts over ball

x 2 Sets

+ 45/30 Calorie Bike

1:00 rest

Station 4

10 DB Shoulder press

10 DB Bent over row

10 DB Hammer curls

x 2 Sets

+ 20 Devil Press

25 Lateral Burpee over DB