Warmup
Standard boot camp warm up

A) Buy in
Lunge meet and greet

Everyone spreads out, then lunge walks until everyone has lunge walked up to everyone else and fist bumps/shakes hands with every class member

B) CONDITIONING
10 min. AMRAP:
250m run
30 sec. plank hold (ea. person counts for themselves)
40 mountain climbers

C) STRENGTH
Bottom to bottom tabata squats: 8 rounds of:
20s squats
10s squat hold

D) CONDITIONING
6 min. AMRAP:
60 hign knees
10 box jumps (mod: 20 step ups)
20 Russian twists (10 per side)

E) ACCESSORY: ABS
3x
1:00 – hollow hold
1:00 – lying leg raise

F) Cash out
250-400m run, as time allows