Warmup
Standard boot camp warm up

A) Buy in (approx. 4 min.)
400m run
Jumping jacks until all return
1 minute of bounding

B) CONDITIONING (10 min.)
4x:
:30 prisoner good mornings
:30 jumping squats (GO LOW AND FAST ON THESE)
:30 walking lunges
:30 fast feet (FAST!!!!!)
:30 rest

C) CORE WORK (4 min.)
4x:
30 hollow hold
:30 crunch ankle touch
NO REST BETWEEN MOVEMENTS

D) CONDITIONING (10 min.)
(NO REST BETWEEN SECTIONS)
1/2 tabata power step ups
THEN
6 min.:
100m shuttle sprint (50m out and back)
20 mountain climbers
10 sit ups
THEN
1/2 tabata normal step ups

E) Cash out (2-4 min.)
1/2 tabata OR full tabata (as time allows) of trainer’s choice abs