Buy In: Tabata sit ups with leg lift hold on the breaks
WOD A
15 min AMRAP (2-man Teams):
1 member completes 100m run 5 pushups
the other member does 10 star jumps 10 air squats 10 leg lifts
Switch places after the 5 pushups are completed.
At 11, 7, and 3 min. to go, each team must complete 50 kte situps (team total).
WOD B 6 min Challenge:
120 team burpees
Cash out: tabata flutter kicks / ground thrust hold on rest
Buy in: Tabata hollow body hold WOD A Tabata sit ups 400m run WOD B 6 min. AMRAP: 20 step ups 20 wall push ups 20 supermans WOD C Tabata star jumps 400m run WOD D 6 min. AMRAP: 20 leg raises 20 sc
Warmup Standard Boot Camp warm up A) Buy in Tabata partner sit ups OR solo Russian twists B) 10 min. AMRAP 10 plank push ups 250m run 20 hollow body rocks C) 8 min. AMRAP 5 burpee tuck jumps
Buy in: Partner 1: 400m run, Partner 2: max sprawls. Switch. WOD A 15 min. AMRAP: 100m run 4 burpee broad jumps 20 walking lunge steps 16 bench dips WOD B 12 min. AMRAP: 250m run 20 push ups At 6 minu