WOD
As many rounds in 5 minutes
10 kettlebell swings
10 push-ups
-Rest 2-3 minutes
6 Supersets
8 weighted pull-ups
20 banded tricep push downs
-Rest 2-3 minutes
5 Supersets
8 Heavy skull crushers
20 hammer curls
-Rest 2-3 minutes
4 Supersets
20 seated double dumbbell curls
10 dips
-Rest 2-3 minutes
As many rounds in 5 minutes
10 kettlebell swings
10 push-ups
Boot Camp
AMRAP 5 minutes
10 kettlebell swings
10 push-ups
-Rest 2 minutes
3 supersets
10 ring rows
10 banded Tricep extensions
2 minute run or row
3 supersets
10 Bulgarian squats
30 sec wall sit
2 minute run or row
3 supersets
10 curl and press
10 Lat raises
Rest 2 minutes
AMRAP 5 minutes
10 kettlebell swings
10 box dips