Thursday 7/28 (This will also be done on Wednesday night at bootcamp!)

Warmup 1 mile run, bike or other machine of choice

5 minute all out intervals: 1 group runs or bikes 5 minutes, while other group does:

1 minute kbell swings

1 minute sit ups

1 minute man makers (3rd round burpees)

1 minute 1 arm rows each side

1 minute push press/push up or handstand pushup

Switch

(repeat 3 times through)

1st round heavy weights, 2nd round lighter, 3rd round lightest (get quicker each time)

cool down and stretch

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