Buy in: 5-min shuttle relays – 2 man teams, 1 runs 100m shuttle sprint/backwards sprint, the other 10 sit ups + 10 jumping jacks + rest.
WOD A 3 rounds of: 1 min: Burpees tuck jumps 1 min: Box Jumps 1 min: Bench Dips 1 min: v-sit ups 1 min: 20 high knees 5 pushups 1 min rest
WOD B 4 min AMRAP: 5 dive bomber pushups 10 side planks 15 leg lifts
Cash Out: 100 curb kickers / 50 lateral jumps
Buy In: Tabata side to side mountain climbers / 2 pushups during breaks for more work!! WOD A 5 min AMRAP: 15 lunge steps 15 squats WOD B 5 min AMRAP: 15 situps 15 plank pushups WOD C 5 min AMRAP: 100
WARM UP (3-5:00) Standard Boot Camp warm up A) Buy in (4:00) Tabata of partner sit ups OR solo Russian twists B) CORE/CONDITIONING (11:00) 10 min. AMRAP: 10 plank push ups 250m run 20 hollow body r
Warmup Standard boot camp warm up A) Buy in (approx. 4 min.) 400m run Jumping jacks until all return 1 minute of bounding B) CONDITIONING (10 min.) 4x: :30 prisoner good mornings :30 jumping