MONDAY 7/11

*active stretching
*joint warm-up

*tabata
8rds 20sec on and 10sec off
-push ups
-sit ups
-body weight squats
-reverse pull

*foam roll/stretching and technique work

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sorry guys

I apologize for not posting up a workout for Saturday guys. Been in a seminar all weekend. I'll be on it this week :)

Thanks
Peter

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FRIDAY 7/8

*active stretching

*1 mile run

*5 rounds
-500m row
-10 walking lunges w/ weight overhead

*3 way dumb bell shoulder complex

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WEDNESDAY 7/6

*active stretching

*1 mile run

*WOD for time
-25 burpees
-10 box jumps
-20 burpees
-20 box jumps
-15 burpees
-30 box jumps
-10 burpees
-40 box jumps
-5 burpees
-50 box jumps

*stretching

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Happy 4th of July

Have a great 4th of July everybody and be safe

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SATURDAY 7/2

*active stretching

*1 mile run

*WOD modified filthy fifty
Instead of 50 reps, 25reps of each
-box jumps
-reverse pulls
-kettle bell swings
-walking lunges
-knees to elbows
-push press
-back ex.
-wall balls
-burpees
-jump rope

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FRIDAY 7/1

Reminder, today is the last day of morning bootcamp for session 2, please sign up for session 3 and it starts on Wednesday the 6th of July, Monday is a holiday and there will be no bootcamp.

*active stretching

*1 mile run

*med ball clean squat practice

*WOD 5rds for time
-10 med ball clean squats
-100 jump rope

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