B.O.M.B.S, Guts & Dan

JoshWorkouts

Warmup

  • 800m jog

PT
B.O.M.B.S relay

  • 50 burpees
  • 100 overhead-claps
  • 150 merkins
  • 200 big-boy sit-ups
  • 250 squats

Core

  • FLR x 1.5min
  • SLR x 1min (each side)
  • flutter kicks x50
  • pendulum plank x 1min
  • russian twist x50

PT

  • lieutenant dan
  • burpicide
  • easy-3 x4