Warmup
Standard boot camp warmup

A) Buy in
1:00 – plank hold
1:00 – hollow hold
1:00 – flutter kicks
400-meter run

B) STRENGTH
Bottom-to-bottom Tabata Squats
8 rounds of:
20-sec squats
10-sec bottom of squat hold

C) CONDITIONING
2 x AMRAP in 4:00, rest 1:00 in between
10 box jumps (mod: 10 step ups)
5 burpees over line (same motion as bar facing burpee, mod: burpee)

D) ACCESSORY: CORE
Tabata hollow rock/v-sit hold
4 rounds of:
20-sec hollow rocks (mod. hollow hold)
10-sec rest
20-sec V-sit hold (mod: V-ups or suitcase crunches)
10-sec rest

E) Cash out
800m run
Step ups until last runner returns