Warmup
Standard boot camp warm up

A) Partner Buy in
P1: 100m shuttle sprint (50m out and back)
P2: 8 fast sit-ups, then high knees until partner is back
Go until each has run 3 times (6 min. cut-off)

B) STRENGTH: TRIS/SHLD
Tabata Pike Push-ups
8 rounds of:
20s Pike Push-ups
10s rest

C) ACCESSORY: CHEST/BACK
Alternating Tabata of Renegade Row/Push-up
4 rounds of:
20s Renegade Row (no weight)
10s Rest
20s Push-ups
10s Rest

D) CONDITIONING
With a partner, 12-15 min. AMRAP:
P1: Run 400m, then alternating Painter Planks (10 per arm, try to focus on flexing tris and shoulders at the top)
P2: 15 bench dips, 5 burpeesforearm plank hold until partner finishes painters
At 8 min. mark, 20 partner cross clap sit-ups

E) Cash out
1/2 tabata crab kicks
THEN
1/2 tabata hollow rocks