FITCAMP with Clara

WARM UP:

Row or Bike 2 Minutes

3 RNFT
10 Beat Swings
5-10 Pushups
10 Air Squats

Shoulder Y-T-W

PART 1:

FITNESS:

P1 works for 3 Min then P2 works for 3 Min. Each person will only do
each AMRAP once.

3 Min AMRAP:
21 Full Swings 53/35
21 Burpee No Jump OR Advanced can opt for Lateral Burpees Over the Rower
Max Cal Row in time remaining

3 Min AMRAP:
21 Full Swings 53/35
18 Burpee No Jump OR Advanced can opt for Lateral Burpees Over the Rower
Max Cal Row in time remaining

3 Min AMRAP:
21 Full Swings 53/35
15 Burpee No Jump OR Advanced can opt for Lateral Burpees Over the Rower
Max Cal Row in time remaining

3 Min AMRAP:
21 Full Swings 53/35
12 Burpee No Jump OR Advanced can opt for Lateral Burpees Over the Rower
Max Cal Row in time remaining

SPORT:

P1 works for 3 Min then P2 works for 3 Min. Each person will only do
each AMRAP once.

3 Min AMRAP:
21 Clean and Jerks 75/55
21 Over-the-Rower Burpees
Max Cal Row in time remaining

3 Min AMRAP:
18 Clean and Jerks 95/65
18 Over-the-Rower Burpees
Max Cal Row in time remaining

3 Min AMRAP:
15 Clean and Jerks 115/75
15 Over-the-Rower Burpees
Max Cal Row in time remaining

3 Min AMRAP:
12 Clean and Jerks 135/95
12 Over-the-Rower Burpees
Max Cal Row in time remaining

Be smart about your body and use lighter weights today if you’re
feeling spent or do some recovery work and rest up.

Coach led Static Stretch