Buy In: Tabata Tuck Jumps
WOD A 15 min. AMRAP: 10 Burpee Broad Jumps 20 Fire Hydrants (10 per leg) 30 v-situps 40 Plank Pushups
At 11, 7 & 3 min. to go – everyone must complete 50 hands above head straight leg calf jumps.
WOD B
6 min. AMRAP:
Run 250m 10 leg lifts 20 ground thrusts 30 bicycle crunches
Cash Out: 800m Run then 30 star 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...