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MON FEB 20 - A real 10


Buy in: 2 min. max candlestick get ups

WOD A 10 min. workout: First 30 sec: group hollow body hold then cycle the following: 10 squat/squat jump combos (1 squat followed by squat jump) 10 v-sit ups 10 clapping push ups 10 supermans Last minute: group squat hold

WOD B 10 min. AMRAP: 10 sprawls 100m shuttle sprint (50m out and back) 10 push ups 100m shuttle sprint 10 star jumps 100m shuttle sprint

Cash out: Tabata hollow body holds


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240220 - TUE FEB 20

Warmup 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 o

240219 - MON FEB 19

Warm up: Standard warm up Buy in: 4-5 min. 200-meter run 20 arm circles (10 forward/10 backward) 20 jumping jacks 10 star jumps A) STRENGTH EMOM Every min. on the minute for 8 min. (8 rounds): 5-10 ho

240216 - FRI FEB 16

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

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