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BC 09/01/2015

Synergy Fitness – Boot Camp

General Strength

2 RNFT (Rounds Not For Time)

10 Renegade Rows (5R/5L)

12 DB Walking Lunges (6R/6L)

12 lateral banded walks (each side)

EMOM 10 mins

odd:10 – 12 wall Balls 20/14lbs

even: 25 sec hollow hold

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 12 minutes

200m run

10 DB Push Press (40/25)

10 No Push Up burpees over parralettes

15 V-Ups

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