Buy in: Tabata Bench Dips (bonus hold on break)
WODS
A 7 min AMRAP:
21-15-9: Dive bomber pushups V-situps Tuck Jumps Jumping Jacks
[between WODs: Run 400m]
B 7 min AMRAP:
21-15-9: Burpees KTE-Situps Squat jumps Side planks
[between WODs: Run 250m]
C 7 min AMRAP:
21-15-9: Pushups Star Jumps Leg lifts Sprawls
Cash Out: Run 400m, AMRAP: lateral jumps until last person does 20.
Warmup Standard boot camp warm up A) Buy in 400m run B) STRENGTH (part 1) EMOM for 5 minutes: 8-20 rail rows (SUB scapular push ups or...
Buy in: Partner 1: 100m sprint (50m out, 50m back) Partner 2: max suitcase crunches . Go until ea. partner has run 3 times. If early,...
Buy In: Tabata Tuck Jumps WOD A 15 min. AMRAP: 10 Burpee Broad Jumps 20 Fire Hydrants (10 per leg) 30 v-situps 10 Plank Pushups At...