Buy In: tabata crab walking
WOD A
15 min AMRAP: 30 v-sit ups 20 box jumps, 20″ box 10 back lunge to high knee (10 ea. side) 150m run
At 11, 7, and 3 min. to go, do 20 push ups
WOD B
7 min AMRAP: 7 super mountain climbers 7 burpees 7 plank push ups 70 high knees
Cash Out: tabata scissor kicks with hollow body hold on rest
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: P1: Run 100m P2: Hollow body hold Before switching, P1 &
Warmup Standard boot camp warm up A) BUY IN Shuttle sprints and sprawls. 4:00: Have class do continuous 100m (50m out and back) shuttle sprints (SPRINT, DON’T JOG). Stop every 20 seconds for 20 se
Standard boot camp warmup A) Buy in 1:00 – plank hold 1:00 – hollow hold 1:00 – flutter kicks 400-meter run B) STRENGTH Bottom-to-bottom Tabata Squats 8 rounds of: 20-sec squats 10-sec bottom of squat