Friday boot camp

Phoenix Athletix Club – HIIT Boot Camp

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Warm-up

Warm-up (No Measure)

EMOM FOR 10 MINUTES

ODD: 10 CALORIE ROW

EVEN: 40 SECONDS FLUTTER KICKS

FEET CANT TOUCH THE GROUND!!

5 BURPEE PENALTY DONE IMMEDIATELY ROLL OVER AND START BURPEES

Metcon

Metcon (Time)

8 Min AMRAP

200m ROW

20 DB LUNGES 10(L)10(R)

5 MANMAKERS

REST 2 MIN

8 Min AMRAP

20 SLAM BALLS

10 BURPEES

REST 2 MIN

8 Min AMRAP:

5 DIPS

10 PUSH-UPS

15 PLATE TO OVERHEAD