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  • Mike

MON JUN 12 - Great week ahead!


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 16 bench dips

WOD B 10 min. AMRAP: 250m run 20 push ups

At 5 minutes, 30 hollow body rocks (30 forward and 30 backward)

Cash out: Tabata bicycle sit ups (NOT bicycle crunches-lower back must leave the ground)


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240422 - MON APR 22

Buy in: Tabata star jumps WOD A 10 min. AMRAP: 10 push ups 10 Renegade rows 10 burpees WOD B 12 min. AMRAP: 200m run 10 rail pull ups OR bench dips 20 sec. cumulative hold at top of pull up OR bottom

240420 - SAT APR 20

Warmup Standard Boot Camp warm up A) Buy in Run to Oak Hill B) 10 min. AMRAP 30 bicycle crunches Run the hill Run down 10 reverse lunge steps C) 10 min. AMRAP Quick side shuffle up the hill (stay low)

240418 - THU APR 18

Buy in: 1/2 Tabata squat, 400-meter run, 1/2 tabata squat (start second 1/2 tabata when second runner arrives) WOD A 2 min. plank hold THEN (no rest between) 8 min. AMRAP: 100m run 20 V sit-ups THEN (

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