Wednesday, 6/17
June 17, 2015
Base Camp, 6/20/15
June 17, 2015


3 Rounds of
25 Jumping Jacks
5 Squat to Bootstrappers
25 Split Jacks
5 Hanging scap Retractions
25 Mountain Climbers
5 Hips to Wall

3 Rounds of

1:30 Row for Max Cals
:30 Rest
1:30 max Toes to Bar (scale to 5 Hanging Knee raises + 5 V Ups)
:30 Rest
1:30 max Double Unders (scale to Single Skips)
:30 Rest
1:30 AMRAP of 10 KB Swings + 10 Spider Planks
:30 Rest

Band Hamstring Series


  1. Kenna says:

    This was a sweaty one! The warmup felt like a metcon! But the real metcon was good. Once you were into the second round there was enough diversity in the movements to see a light at the end of the tunnel, even though there was barely any rest. Getting better on double unders – hit single double consistently for about half the time.