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“The Bear”
5 front squat
5 press
5 squat
5 push press
5 lunges (per leg)
5 bent rows
as many rounds as possible in 20 minutes
** once you pick the weight up it doesn’t touch the ground till the end of the time**
400m run
30 wall balls
30 box jumps
3 rounds
7 rounds of
10 med. ball cleans
10 burpees
for time
as many rounds as possible in 20 minutes
db/kb clean x 5
strict press from knees x 10
situps x 15
then
Tabata squats 20 seconds work 10 seconds rest for 8 rounds.
overhead lunges x 15
burpees x 21
5 Rounds
250m run
50 ball slams
25 pullups
250m run
50 kb swings
25 ring pushups
250m run
50 wall balls
25 box jump burpees
250m run
HELEN
400m run
21 kettle bell swings
12 pullups
3 rounds
Ladder
1-10
pushups
situps
Personal Trainer Hamilton Boot Camp
Complete 5 rounds of as many reps as possible in a minute at each station of:
Farmer’s Walk
Shoulder Press
Ball Slams
Bear Walk
Sit Ups
