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 (approx. 4 min.) 400m run Jumping jacks until all return 1 minute of bounding B)...
Warmup Standard boot camp warm up A) Buy in 1/2 Tabata v-sit ups 1/2 Tabata hollow body rocks B) CONDITIONING 12 min. Partner AMRAP:...
Buy in: 30sec high knees , 30sec butt kicks , 30sec toy soldiers , 60sec inchworms WOD A 3x 1:00 bicycle crunches 1:00 squats 1:00...