Boot camp class

Warmup 500m on Ski Erg machine
Then 8:00 of
20 Russian twist with 14# medball
:45 plank hold with toes resting on medball
10 V-ups

Workout: down Up ladder for time:
Down:
Ski Erg 1000m
9 burpees
Ski Erg 800m
12 burpees
Ski Erg 600m
15 burpees
Ski Erg 400m
18 burpees
Ski Erg 200m
21 burpees
Up
Row 200m
21 wall ball shot 14# to 10'
Row 400m
18 wallball
Row 600m
15 wallball
Row 800m
12 wall ball
Row 1000m
9 wall ball

Stretch

4 mile run

6 mile run

Chest day