Griff
For time:
Run 800M
Run 400M Backwards
Run 800M
Run 400M Backwards
Hard pressed on my right. My center is yielding. Impossible to maneuver. Situation

Loco En La Cabeza
AMRAP 3 Min
20 DB Push Presses
10 Body or Ring Rows
5 Kettlebell Stair Climbs
5 Sandbag to Shoulder
10 Renegade

Unbroken
5 RNFT (Rounds Not For Time)
10 Push Ups (Hand release at bottom)
15 KBS (26#)
20 Sit Ups
25 Squats
Perform each round trying

Teamwork:
200 SDHP (35#)
100 Sit Ups
100 Tire Flips
2K Row
Complete all tasks as a team.

AMRAP 25
5 Burpees
10 Squats
Run 400M

It’s Labor Day! Let’s go to work!
BFC BootCampers & CFW members will be meeting together for ONE FUN WORKOUT at

“BootCamp Gone Bad”
Three 1 min rounds at each station for total reps.
DB Thrusters (25/15#)
Box jumps
Wallballs
Rope jump
SDHP (44/26#)
Rest 1 minute after

Alternate between:
10 Body rows/ Pull ups and 10 DB Push Press
x10
The clock will count down every 90 seconds. Perform 10

Sandbag Run
Working with a partner alternate between sandbag and non-sandbag sprints for 10 minutes. (M 50#/ W 25#)
__________
AMRAP 10
10 Burpees
10

Rosanna is a hard worker at BETTER FUNCTIONAL CONDITIONING! She just comes in and gets after it. It’s been