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BootyCAMP Workouts: September 28th-October 2nd

By September 28, 2015Uncategorized

Monday September 28th:

A1. 1 Leg DB Romanian Deadlift 10 reps each side @31X1 rest 60 seconds
A2. Reverse Hyper Extensions 12 reps
rest 2 minutes
x 3

For Time:

1K Row
20 step-ups
1K Row
20 sit-ups
1K row

 

Tuesday September 29th:

5 rounds - moderate pace
1 min AB
10m bear crawl
1 min Row
15 sec FLR
1 min Ski Erg

ROMWOD (your choice)

 

Wednesday September 30th:

A. Max hold chin over bar rest 2 mins x3

B. Alternating Renegade Row 10 reps (5 each side) rest 2 minutes x 3

45 seconds max Wall Ball
rest 3 minutes
45 seconds max cals on the rower
rest 3 minutes
45 seconds max knee raises
rest 3 minutes
x 2

 

Thursday October 1st:

8  rounds - moderate pace
100m run
15  sit-ups
150m row
10  cals on AB

ROMWOD (your choice)

 

Friday October 2nd:

A1 15 Hollow Swings  rest 60 seconds

A2. Max effort L-sit rest 2 mins

x3

AB 60 secs ALL OUT rest 4 min x 6

remaining time: Mobiliy