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BC 04/01/2015

Synergy Fitness – Boot Camp

Warm-up

400m run

+

Ladder Drills for 10 mins

Metcon

Metcon (Time)

4 Rounds TOTAL-

3 Rounds on each side: Single KB Work

8 Deadlifts

8 Russian Swings

8 Cleans

8 Front Squats

8 Push Press

200m Run

*Do a single arm KB COMPLEX 3 times through on each side, then run 200m, then repeat for a total of 4 rounds.

TRY NOT TO SET KB DOWN during the cycle

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