Warmup
Standard Boot Camp warm up

A) Buy in
Tabata bounding

B) STRENGTH
EMOM (Every Minute On The Minute) for 4 min.:
:20 Hollow body hold
10 suitcase crunches
Rest remainder of min.

C) CONDITIONING
12 min. AMRAP:
Run 100m
12 burpees
12 Plank toe touches (per side)
12 jacknife sit ups (per side)

D) 8 min. AMRAP:
10 side plank rotations
10 plank push ups
250m run

E) Cash out
Tabata v sit-ups