Wednesday. 7.6.16

MOB: Full body
WU: 400m run.
R: Movements.

A. KB Turkish Get Up. 12:00 to a 1RM (each arm)
(Purpose: Balance. Agility. Strength. Contralateral training effect. Badassness.)

B. AMRAP in 20:00 of:
80 mountain climbers
80 bicycle kicks
400m run

LIII: 60 reps of each.
LII: 40 reps of each.
LI: 40 reps of each. 200m run/walk

PWMOB: Full body rollout.

Advanced: Wear a 20# vest.
Endurance: None

**IF YOU DID BAMF BOOTCAMP ON MONDAY, PERFORM THE FOLLOWING**

AMRAP in 20:00 of:
10 Bumper Plate Weighted Situps 45/25
:20 Max Intensity Plank Hold (Every Fiber in your being should be ON AND TOTALLY ENGAGED!!)
400M Run

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