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: 400m run, hollow body rocks as runners return, keep going for 45s after last runner returns WOD A 6 min. AMRAP: 8 squat 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...
Warmup Standard boot camp warm up A) Buy in 2-3x (6 min. cap) 100m run 30 side v-ups (15 per side) 30 jumping jacks B) CONDITIONING ...