CrossFit Nucleus, CrossFit Nucleus – Bootcamp
Warm-up
5′ AMRAP: 7 Calorie Row + 5 Air Squats + 5 Push Ups
– :30 Bottom Squat Hold
– :30 Plank Hold
Metcon
20 Minute EMOM (5 Rounds)
1) :45 Max Calorie Bike
2) :45 Max Slam Balls
3) :45 Max 2-arm Alternating Battle Rope Wave
4) :45 Max MB Torso Twists