Buy in: Tabata sprawls / hold top of pushup hold during rest
WOD #1
2 rounds for time:
400m run
30 jumping squats
15 pull ups
If done early, rest and cheer others on, or max walking lunges.
WOD #2
15 min AMRAP:
400m run
80 squats
60 sit ups
40 push ups
20 burpees
At 5 and 10 min, 75 mtn climbers.
Cash Out: 1/2 tabata leg lifts, scissor kicks on rest
Buy In: Tabata side to side mountain climbers / 2 pushups during breaks for more work!! WOD A 5 min AMRAP: 15 lunge steps 15 squats WOD B 5 min AMRAP: 15 situps 15 plank pushups WOD C 5 min AMRAP: 100
WARM UP (3-5:00) Standard Boot Camp warm up A) Buy in (4:00) Tabata of partner sit ups OR solo Russian twists B) CORE/CONDITIONING (11:00) 10 min. AMRAP: 10 plank push ups 250m run 20 hollow body r
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