Warmup
Standard boot camp warm up

A) Buy in
4-5 min.
200-meter run
20 arm circles (10 forward/10 backward)
20 jumping jacks
10 star jumps

B) STRENGTH
EMOM (Every min. on the minute for 8 min. (8 rounds):
8-10 horizontal railing pull ups
8-10 push ups

C) CONDITIONING
AMRAP in 12:00
Hill sprint or 200-meter run
10 box jumps
10 bench dips

D) ACCESSORY: ABS
3x
1:00 hollow hold
1:00 Reverse crunch w/hip raise

 E) Cash out
400-800m run, as time allows