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  • Mike

THU APR 20 - Upper body attack


Buy in: Tabata star jumps WOD A 10 min. AMRAP: 10 push ups 10 air rows left side (in straight-arm plank, drive one elbow up, toward and past hip while squeezing the shoulder blade) 10 air rows right side 10 burpees WOD B 12 min. AMRAP: 400m run 10 rail pull ups 20 sec. cumulative hold at top of pull up 10 pike push ups Cash out: Tabata hollow body rocks


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A) Buy in Tabata Suitcase crunches B) CONDITIONING 12 min. AMRAP: 40 fast feet 40 mountain climbers (20 per side) 250m run C) STRENGTH Tabata reverse lunges: 8 rounds of: 20 sec reverse lunge 10 s

Warmup Standard boot camp warm up A) Buy in Run 400m B) STRENGTH: TRI/SHLD 6 rounds of: 30sec Pike Push ups 30sec Rest C) CONDITIONING 4 min. AMRAP: 18 bench dips 6 burpees -THEN- 250m run -THEN- Repe

Buy in: Tabata sprinting WOD (22:30) 3 rounds: :45 Squats :45 Step ups :45 Ground thrusts :45 Knees to elbows sit ups :45 Supermans :45 Push ups :45 Star jumps :45 Pull ups :45 Burpees :45 Tuck jumps

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