Buy in: Tabata High knees with squat hold on “rest”
WOD A
Partner workout, complete as many rounds as possible in 15 minutes of:
Partner 1:
50 lunge steps
Partner 2:
5 burpees
10 bar pull ups
20 tuck jumps
After partner one completes the lunges, he/she tags partner 2 and takes over where they left off, and so on…
WOD B
15 min AMRAP:
15 shoulder touch push-ups
15 star jumps
15 v-situps
15 side lunges
15 kte
Cash out: 100 Scissor kicks
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
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: 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 12 min. AMRAP: 250m run 20 push ups At 6 minu