Warmup
Standard boot camp warm up

A) Buy in
Tabata mountain climbers

B) CONDITIONING
12 min. AMRAP
250-meter run
10 walking lunge steps
10 Cossacks
10 prisoner good mornings
10 box step-ups

C) CONDITIONING
7 minutes:
20 sec. max box jumps
20 sec. max jumping squats
20 sec. rest
Go hard and fast (with good form) on work segments

D) ACCESSORY: ABS
6 minutes:
20 sec. max butterfly sit-ups
20 sec. side v-ups (left side)
20 sec. v-ups (right side)