Warmup: Standard boot camp warm up

A) Buy in (2-3 min.)
Duck walk meet and greet
Everyone spreads out, then duck walks until everyone has duck walked up to everyone else and fist bumps/shakes hands with every class member

B) CONDITIONING (2-4 min.)
400m run

C) STRENGTH (5:00)
Tabata reverse lunges
THEN
1:00 bottom of the squat hold

D) CONDITIONING (10-12:00)
AMRAP in 10-12:00
8 box jumps (mod: 16 step ups) 10 air squats
200-250m run

E) ACCESSORY: ABS (4:00)
4x
:30 Russian twists
:30 straight leg sit-ups

F) Cash out (3-4 min.)
1/2 Tabata pogo jumps
THEN
1-2:00 plank hold, if time allows