Buy in: Partner 1: 400m run, Partner 2: max sprawls. Switch.
WOD A 15 min. AMRAP: 100m run 4 burpee broad jumps 20 walking lunge steps 16 bench dips
WOD B 10 min. AMRAP: 250m run 20 push ups
At 5 minutes, 30 hollow body rocks (30 forward and 30 backward)
Cash out: Tabata bicycle sit ups (NOT bicycle crunches-lower back must leave the ground)
Warmup Standard boot camp warm up A) Buy in (approx. 4 min.) 400m run Jumping jacks until all return 1 minute of bounding B)...
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:...
Buy in: 30sec high knees , 30sec butt kicks , 30sec toy soldiers , 60sec inchworms WOD A 3x 1:00 bicycle crunches 1:00 squats 1:00...