Bootcamp Workout of the Week #3

Updated: March 23, 2018

Bootcamp Warm-Up:

2-Minute Jog

Dynamic Warm-Up

Vector Complex


100 Thrusters!

Dumbbell Thrusters

10 Reps Every Minute For 10 Rounds

Dirty 30’s

A] Pullovers

B] Skull Crushers

C] Close-Grip Bench Press

10 Reps of Each Exercise – 3 Rounds

Lower-Body Pulling Complex

A] Single-Leg Romanian Deadlifts

B] Good Mornings

C] Kettle Bell Swings

10 Reps of Each Exercise – 3 Rounds

Upper-Body Pulling Complex

A] TRX I’s – 10 Reps

B] Bicep Curls – 10 Reps

C] TRX Y’s – 10 Reps

D] Bicep Curls – 10 Reps

E] TRX T’s – 10 Reps

F] Bicep Curls – 10 Reps

G] TRX W’s – 10 Reps

1 Rounds – No Rest

Lower-Body Burner

A] Goblet Squats

B] Dumbbell Romanian Deadlifts

30 Reps Each – 3 Rounds

Upper-Body Burner

A] Bench Press

B] Band Pull-Aparts

30 Reps Each – 3 Rounds


Questions on exercises, modifications, or substitutions in any of our bootcamp workouts? Drop an email!

Coach Kyle McKelvey

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