Punch Clock Workout - Week 9

Bootcampers... here is the last workout before our last week together and measurements! We start with a simple warm-up, go into 3 Strength Supersets and then burn it out in the Finisher.

WARM-UP
3mins Skipping
3mins Stair Climbs

WORKOUT
Complete 12 Reps of Each Exercise with as little rest as possible between exercises. Make sure you rest enough though that you keep proper form in all your reps.

SUPERSET 1
a) SB Leg Curls (Want a challenge? Try 1-legged leg curls - 12 Reps/Leg)
b) DB Bentover Rows sitting on SB
COMPLETE 3X

SUPERSET 2
a) Curtsy Lunges (12 Reps/Leg)
b) Pushups
COMPLETE 3X

SUPERSET 3
a) DB Squat Thrusts (Squat & Press DB Overhead)
b) SB Knee Tucks (Walk yourself out on the ball further for a bigger challenge)
COMPLETE 3X

FINISHER!
Do Each Exercise for 16 Reps
a) Prisoner Jump Squats
b) Mountain Climbers (Right + Left Leg = 1 Rep)
c) REST 20sec
COMPLETE 3X

Let us know how you feel! Enjoy...