Warmup
Standard boot camp warm up

A) Buy in
400m run

B) STRENGTH (part 1)
EMOM for 5 minutes:
8-20 rail rows
If not enough room for everyone, have half the class do part 2 at the same time, then switch

C) STRENGTH (part 2)
EMOM for 5 minutes: 8-20 push ups

D) CONDITIONING
Death by 8-20 bench dips and high knees
Bench dip reps stay constant @ 6-8; high knees begin at 40 reps and increase by 2 reps every minute until failure.
15 min. cap. If failure with more than 3 min. remaining, run 400m. Otherwise, rest.

E) ACCESSORY: ABS
3x
:30 crunch ankle touch
:30 side v-ups left side
:30 side v-ups right side

F) Cash out
One minute plank hold