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BC 9/22/15

Synergy Fitness – Trim (Boot Camp)

Strength

3 RNFT (rounds not for time)

A1: Dumbell Thruster (8 reps with a tough load – you choose)

A2: Renegade Row (12 – 6R/6L w/same weight as thrusters)

A3: Hollow Hold (25-30 seconds )

No timed rest. Just move between each movement at a consistent pace

Metcon

Metcon (Time)

3 rounds

100m run

10 burpees

100m run

20 russian KBS 53/35

100m run

30 double unders/75 singles

Rest 1 min
100m is to stop sign & back

Shoot for all KBS to be unbroken

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