Buy in: 5-min shuttle relays – 2 man teams, 1 runs 100m shuttle sprint/backwards sprint, the other 10 sit ups + 10 jumping jacks + rest.
WOD A 3 rounds of: 1 min: Burpees tuck jumps 1 min: Box Jumps 1 min: Bench Dips 1 min: v-sit ups 1 min: 20 high knees 5 pushups 1 min rest
WOD B 4 min AMRAP: 5 dive bomber pushups 10 side planks 15 leg lifts
Cash Out: 100 curb kickers / 50 lateral jumps
Buy In : 100m high knees 1 min max lying leg raises WOD A 12 min AMRAP: Run 100 meters 25 pushups Run 100 meters 50 flutter...
Warmup Standard boot camp warm up A) Buy in Tabata burpees 8 rounds of: 20sec burpees 10sec rest B) STRENGTH 4 rounds: 45sec...
Buy in: 400m run, hollow body rocks as runners return, keep going for 45s after last runner returns WOD A 6 min. AMRAP: 8 squat jumps...