WOD Tuesday Boot Camp

Bluprint Fitness – Boot Camp

Warm-up

(No Measure)

3 Min Run/Row/Ride

3 Minute Tabata: Speed Skaters + High Plank

PVC Good Morning/Air Squat/Pull+ 2x10e (30s)

SA OHS 2x5e (No Rest)

Conditioning

Metcon (AMRAP – Rounds and Reps)

20 Min AMRAP

2 TGU (10+/20+)

6 Pull-Ups (S-Ring Row/Strict Banded, Rx-Chin, Rx+C2B)

10 Air Squats (To Appropiate Ball Height)

50 DU’s (S-100 Singles)

500m Row

Record Rounds + Reps

Cool Down

Partner Kneeling Oblique Toss (2-3x10e (10-14/14-16) *60s Rest)

Mobilize

Foam Roll Glutes

Wall Stretch