Buy in: Tabata Top to Top pushups
WOD #1 10 min AMRAP: 10 squats Bear Crawl the Hill 5 incline situps
Run 400m at halfway mark.
At end of WOD – tabata mtn climbers
WOD #2 10 min AMRAP: 3 Hatemakers Lunge up the hill Side lunge down the hill
Run 250m at 6 min to go
At end of WOD, tabata flutter kicks
Cash out: Run back to base
Buy in: Trainer’s choice tabata ab work CONDITIONING 24 min. AMRAP: 20 squats 5 burpees 20 sit ups 5 burpees 20 alternating lunges 5...
Buy in: 1:00 group squat hold 20 walking lunge steps 250-meter run Squat hold until all runners return WOD A 12 min. AMRAP: 15 frog...
Warmup Standard boot camp warm up A) Buy in 400m run B) STRENGTH (part 1) EMOM for 5 minutes: 8-20 rail rows (SUB scapular push ups or...