Buy In: Tabata high knees (advanced: hands up over head)
WOD A 7 min. AMRAP: 5 push ups 10 sit ups 15 squats
WOD B Tabata sprawls
WOD C 6 min. AMRAP: 20 bicycle crunches 20 mountain climbers 20 jumping jacks
WOD D 5 min. AMRAP: 10 alternating lunge steps 10 squat jumps 3 burpees
Cash out: Tabata leg raises
Warmup Standard Boot Camp warm up A) Buy in Tabata partner sit ups OR solo Russian twists B) 10 min. AMRAP 10 plank push ups 250m run 20 hollow body rocks C) 8 min. AMRAP 5 burpee tuck jumps
Buy in: Tabata squats WOD A 12 min. AMRAP: 10 Star jumps 10 Burpees 200-250 meter run Pause at 6 min. for 30 v-situps WOD B 15 min. AMRAP: 12 Box jumps 12 Pull Ups OR Renegade Rows (12 per side) 250-m
Buy in: 30sec high knees, 30sec butt kicks, 30sec toy soldiers, 60sec inchworms WOD A 3x 1:00 bicycle crunches 1:00 air squats 1:00 step-ups 1:00 walking lunges WOD B Run to the hill (OR SIM