Buy in: Tabata squats
WOD A 15 min. AMRAP: 10 Star jumps 10 Burpees 100 meter run
Pause at 7 min. for 30 v-situps
WOD B 15 min. AMRAP: 10 Box jumps 10 Pull Ups 100-meter run
Pause at 7 min. for 30 leg raises
Cash out: Tabata mountain climbers
Warmup Standard boot camp warm up A) Partner Buy in (approx. 6 min.) P1: 100m shuttle sprint (50m out and back) P2: 8 fast sit-ups, then high knees until partner is back Go until each has run 3 times
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
Buy in: Partner relay – Partner 1: sprints 50m out/50m back Partner 2: maximum sit ups. Go until each has done sprint and sit ups twice WOD A Tabata burpees WOD B 10 min. AMRAP: 20 star jumps 20 V-sit