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) Buy in (approx. 4 min.) 400m run Jumping jacks until all return 1 minute of bounding B) CONDITIONING (10 min.) 4x: :30 prisoner good mornings :30 jumping squats (G
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 250-meter run Pause at 7 min. for 30
A) Buy in Run to Oak Hill B) CONDITIONING 8 min. AMRAP: 15 traveling frog jumps Hill sprint 20 pogo jumps C) CONDITIONING 10 min AMRAP: 20 prisoner good mornings 10 step-ups 10 squats 20 Cossack squat