Warmup
Standard boot camp warm up

A) Buy in
Run 400m

B) STRENGTH: TRI/SHLD
6 rounds of:
30sec Pike Push ups
30sec Rest

C) CONDITIONING
4 min. AMRAP:
18 bench dips
6 burpees
-THEN-
250m run
-THEN-
Repeat 4 min. AMRAP

D) STRENGTH: chest/back
6 rounds of:
20sec scapular push ups
10sec rest
20sec push ups
10 sec rest

E) CONDITIONING
800m run

F) Cash out
Tabata Bicycle Crunch