Bootcamp

5 rounds
800m run
10 burpee pull-ups

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10 rounds
400m run
10 burpee pull-ups

 

 

Power Hour

3 Rounds For Quality:
15-30 Second Chest-to-ring Hold
15-30 Second Ring Lockout Hold
30-60 Second Plank Hold (weighted, if possible)
30-60 Second Hip Extension Hold (weighted, if possible)
3 Rounds For Quality:
10 DB Lateral Raises
15 Reverse Flies
10 Barbell Rollouts