Buy in: Tabata sprawls / hold top of pushup hold during rest
WOD A
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 B
15 min AMRAP:
400m run
40 squats
30 sit ups
20 push ups
10 burpees
At 5 and 10 min, 75 mtn climbers.
Cash Out: 1/2 tabata leg lifts, scissor kicks on rest
Buy in: Tabata Top to Top pushups WOD #1 (16 min.) 12 min AMRAP: 10 squats Bear Crawl the Hill 5 incline situps Run 400m at halfway mark. At end of WOD – tabata side plank rotations WOD #2 (16 min.) 1
Warmup Standard boot camp warm up A) Buy in Tabata mountain climbers OR window washer abs B) CONDITIONING 12 min. AMRAP: 250-meter run 10 walking lunge steps 10 Cossacks 10 prisoner good mornings 10 b
Buy in: Tabata mountain climbers WOD A 1 min. group squat hold THEN (without break) 12 min AMRAP: 400-meter run 20 squat side steps (10 each direction) 20 step ups THEN (after 12 min., without break)