3/17/20 Boot Camp

Grit Strength and Conditioning – Women’s Boot Camp

Core

3RNFT

10 Hollow Rocks

10 Knee Tucks

30 sec Flutter kicks

15 sec hollow rock hold

Metcon (AMRAP – Reps)

5 * 4 * 3 Minute AMRAP

5 Push Press

7 Pull-Ups

9 Air Squats

* Rest 1 Minute

Accessory Work

At Home WOD:

A. Warmup; run 6 minutes easy

B. ” Death By Pushup”

do 1 Pushup at the top of every minute. Each minute, add one until you cannot perform the allotted work in that minute. (ie. minute 1 do 1, minute 2 do 2, minute 3 do 3 etc..)

C. Cooldown; run 4 minutes easy

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