Bootcamp Workout of the Week

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Updated: March 16, 2018
bootcamp

Warm-Up:

20yd Shuffle – 20yd Shuffle – 20 yd Run – 4 Rounds

Dynamic Warm-Up

Hamstring Complex

Prone Shoulder Series

 

Quad-Set #1

2 Rounds – :15 Between Exercises – :60 Between Rounds

A] Zombie Squats – 12 Reps

B] Goblet Squats – 10 Reps

C] Lunges (each side) – 8 Reps

D] Dumbbell Squat Jumps – 6 Reps

Quad-Set #2

2 Rounds – :15 Between Exercises – :60 Between Rounds

A] Push-Ups – 12 Reps

B] Dumbbell Chest Flies – 10 Reps

C] Alternating Dumbbell Military Press (each side) – 8 Reps

D] Medicine Ball Slams – 6 Reps

Quad-Set #3

2 Rounds – :15 Between Exercises – :60 Between Rounds

A] Romanian Deadlifts – 12 Reps

B] Supermans – 10 Reps

C] Glute-Ham Raises – 8 Reps

D] Single-Arm Dumbbell Snatch (each side) – 6 Reps

Quad-Set #4

2 Rounds – :15 Between Exercises – :60 Between Rounds

A] Inverted Rows – 12 Reps

B] Lat Pulldowns – 10 Reps

C] Upright Rows – 8 Reps

D] Medicine Ball Rainbow Slams (each side) – 6 Reps

 

Questions on exercises, modifications, or substitutions? Drop an email!

Coach Kyle McKelvey

coach.kmckelvey@gmail.com

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