BCX BOOTCAMP-Tuesday: Upper Body Mission

TUESDAY: Upper Body Mission


#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 1: Watch Video
Tools: resistance bands or dumbbells
Mission: 3 rounds for time
15 Push-press
5 Push-ups
5 Pull-ups
15 (2-Count) Mountain Climbers
BURNT 2: Watch VideoMission: 3 rounds for time
15 Overhead Squats (squat with arms locked out overhead with active shoulder, maintaining midline stabilization/straight back).
5 Push-ups
5 Pull-ups
15 Burpees
BEAR CRAWL SUICIDES: Watch Video
Mission: 3 sets – for time
Starting on all fours (hands and toes) begin to bear “walk” crawl out three steps and do 2 push ups.  Return to start line and repeat 6 steps out with 4 push-ups, repeat with 9 steps out and 6 push-ups.  Return to start line and begin again from the very beginning.  Repeat a total of 3 rounds. (record your time)
3 steps out- 2 push-ups
6 steps out- 4 push-ups
9 steps out- 6 push-ups
MOUNTAIN CLIMBER/BURPEE SUICIDES: Watch Video
Mission: 1 set for time)
10 burpees/10 (2 count) mountain climbers
9 burpees/9 mountain climbers
8/8 …continue all the way to 1/1
(Record your time)
CORE: Watch Video
T
Mission: 3 Rounds
25 Sit-ups
25 Crunches
25 Oblique crunch (25Left/25right)
25 (2 count) bicycles

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