WarmupStandard boot camp warm up

A) Buy in
Duck walk meet and greet
Everyone spreads out, then duck walks until everyone has duck walked up to everyone else and fist bumps/shakes hands with every class member

B) CONDITIONING
400m run

C) STRENGTH
Tabata reverse lunges
THEN
1:00 bottom of the squat hold

D) CONDITIONING
AMRAP in 10-12:00
8 box jumps (mod: 16 step ups) 10 air squats
200-250m run

E) ACCESSORY: ABS
4x
:30 Russian twists
:30 straight leg sit-ups

F) Cash out
1/2 Tabata pogo jumps
THEN
1-2:00 plank hold, if time allows