• Mike

TUE MAR 7 - Done in 60 seconds

Patrick does the "executive workout" #fbbootcampfun

Buy In: 2 rounds: 30 sec max squats / 30 sec ground dips then run 400m


2 rounds, continuous clock:

1 min shuttle sprint 50 m 1 min curtsy squats 1 min back lunge into forward skip 1 min alligator walk 30 second rest 1 min burpee tuck jumps 1 min frog jumps 30 sec rest 1 min max v-situps 1 min hollow body hold 1 min super mountain climbers 1 min rest

Cash out: 2 rounds: Run 400m, then squat hold until all members are back, then: 30 sec max pushups / 30 sec plank jacks

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Warmup Standard boot camp warm up A) Partner Buy in (approx. 6 min.) P1: 100m shuttle sprint (50m out and back) P2: 8 fast sit-ups, then high knees until partner is back Go until each has run 3 times

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

Buy in: Partner relay – Partner 1: sprints 50m out/50m back Partner 2: maximum sit ups. Go until each has done sprint and sit ups twice WOD A Tabata burpees WOD B 10 min. AMRAP: 20 star jumps 20 V-sit