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BootyCAMP Workouts: September 14th-18th

By September 11, 2015Uncategorized

Monday September 14th:
A1. Romanian Deadlift 10-12 reps @31X1 rest 60 seconds
A2. Farmer’s Carry 20m (Heavy)
rest 2 minutes
x 3

8 min AMRAP

5 Burpees
10 Walking Lunges
7 cals on the AB

rest 4 minutes

8 min AMRAP

7 knee raises
10 step-ups
run 100m

Tuesday September 15th:
15 minutes Hip Mobility

20 min amrap - moderate pace

15 sit-ups
20m bear crawl
250m row

Wednesday September 16th:
A1. 1 arm upright row 10-12 reps (no rest between arms) rest 60 sec
A2.PVC lat pull downs - to failure
rest 2 minutes
x 3

B1. 45 seconds max Burpees
rest 3 minutes
B2. 45 seconds max KB Swings
rest 3 minutes
B3. 45 seconds max sit-ups
rest 3 minutes
x 2

Thursday September 17th:
30 min - moderate pace
ski erg 1 min
slow flutter kicks 45 secs
row 1 min
plank 20 secs
AB 1 min
bear crawl 20 secs
shuttle run 1 min

Friday September 18th:
A1. 2 WW rest 60 seconds
A2. 15 sec FLR
rest 2 mins
x3

Row 60 secs ALL OUT rest 4 min x 6

Remaining Time:
Shoulder Mobility