BCX BOOTCAMP-Friday:Core & Upper Body Mission

FRIDAY: Core & Upper Body Mission

BCX 
#1 Warm up: Watch Video
25 Butt-Kix (jog in place where your heels hit your butt)
25 Jax
(repeat 2x)25 Squats
25 2-Step Heismans
(repeat 2x)Jump Rope (2 minutes)
Stretch
BURNT 3: Watch Video
Tools: floor mat, overhead pull up bar
Mission: 5 rounds for time
5 push ups
5 pull ups
5 sit ups
15 (2 Count) Mountain Climber 
BURNT 4: Watch Video
Tools: resistance bands and dumbbells, overhead pull up bar
Mission: 3 rounds for time
15 bent over dumbbell row
15 seated row (resistance band)
15 hang knee-ups (abs)
15 Burpees
BURNT 5: Watch Video
Tools: dumbbells or resistance bands, jump rope
Mission: 3 rounds for time
15 thrusters (squat press)
15 lateral raise
15 Rear delt fly (bent over fly)
1 minute jump rope
ARM-A-GET’N: Watch VideoTools: dumbbells or resistance bands, jump rope
Mission: 3 rounds for time
12 reps/12 pulses    Standing Bicep Curl (pulses immediately follow reps)
12 reps/12 pulses    Standing Triceps Extension
1 minute jump rope
CORE: Watch VideoTools: floor mat
Mission: 3 rounds for time
Start series on one side only
25 Oblique Crunches (Left Side)
25 Pulse Side Planks
Repeat above series on opposite side (Right Side)
25 Side V-ups (Complete on Right & Left Sides)
25 Bicycle Crunches (Slow)
25 Bicycle Crunches (Fast)

 

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