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BC 03/18/2015

Synergy Fitness – Boot Camp

Warm-up

(No Measure)

2 rounds

60 sec row

50 Jumping Jacks

40 High Knees

30 Sec Pillar

20 Mtn Climbers

10 Air Squats

5 Burpees

Metcon

Metcon (AMRAP – Reps)

7mins @80-85%

6 Ball Slams

12 Lunges with Ball

20 sec Hollow Hold

Metcon (5 Rounds for time)

With a 15min running clock, Every 3 mins complete

200m row

10 WB

10 burpees

10 sit ups

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