Max # of rounds in 20 minutes:
10 deadlifts (bodyweight)15 one arm dumbbell swings (1/4 bw)40 squats
A new spin on Kerry’s favorite
8 times up and down the stairs, 20 push-ups at the bottom each time.
And yes, we’ll be timing this one.
3 rounds for time:
10 burpees (push-ups + jumps)20 push-presses, 1/4 bw30 jumping pull-ups (10 regular)40 sit-ups
1st timed run around Lake Merritt or run 5k for time.
Joaquin Miller – lunging around the mirror pool.
5 pull-ups10 push-ups15 squats
Day 1 boot camp assessments:
Timed 2 mile runMax push-ups in 2 minutesMax sit-ups in 2 minutes
4 Rounds for time:
Row 500m15 Wall ball shots15 Kettlebell swings15 Push press
Storm through as fast as you can, minimizing rest. Use the row as a means of active recovery.