“대한 독립 만세!!”
Conditioning
19min 19sec AMRAP
31 DB Push Press
31 One Leg High Jump (Mat, L=1)
31 American KBS
31 Target Burpee
31 Plate G2O

“T바 너 C야?”
Strength
Towel T-bar Row 10reps x 3sets

Conditioning
60-10 x 4
T-bar Row
Deck Squat & Inchworm
Cal Row
Hollow Rock

“오늘은 뛰는 날”
Conditioning
20min AMRAP
10 KB Drop out
20 Jumping Pull up
30 KB Side Swing (L=1)
40 Seated Flutter kick w/ KB(DB) (L+R=1)
50 High Knee SU (L+R=1)

“강력한 코어와 한 주를 시작~”
Strength
3sets
10 DB Renegade Row + Rotation
(bear-position, L=1, heavy)

Conditioning
40 – 20 x 4R
Plate OH Front Lunge
DB Renegade Row + Rotation (bear-position)
Plate OH Sit up
Rock Climber
WBS

“둘이하는 부트캠프!!”
Conditioning
25min AMRAP
30 Mat jump
30 KB gorilla row (L+R=1)
30cal Row or AB
30 KB Goblet squat
30m KB walking lunge

*Team of 2

“옆구리를 탄탄하게!”
Strength
30sec x 6sets
Side plank

Conditioning
30-30, 40-20, 50-10, 50-10
Inchworm
Band high knee sprint
DB plank walk
KB side band
Plate Russian twist

“1분만 버텨!”
Strength
1min Max Plate push jack

Conditioning
24min AMRAP
100 Jumping pull up
30 Synchronized Air squat
100 Push up
30cal Row or AB
100 DB high knee punch

*Team of 3

“역도를 배워보자!”
Strength
5reps x 4sets
DB clean

Conditioning
40-20 5Rounds
One DB R.Deadlift
DB hops
Walking lunge
Plate two feet jump

“신난다!! 재미난다!!”
Conditioning
3min Work 1min Rest 6Rounds
200 Single under
20 Burpee
Max Plate GTO

“운동도 인생도 파워풀하게~~!!”
Conditioning
50 – 10 x 5R
Landmine Twist
MB Slam hold & MB Squat thrust
3-way Crunch
High knee /w KB
Lunge Mat(plate) jump