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: Trainer’s choice tabata ab work CONDITIONING 24 min. AMRAP: 20 squats 5 burpees 20 sit ups 5 burpees 20 alternating lunges 5...
Buy in: 1:00 group squat hold 20 walking lunge steps 250-meter run Squat hold until all runners return WOD A 12 min. AMRAP: 15 frog...
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...