Buy in: Tabata high knees (advanced: hands up over head)
WOD A
7 min. AMRAP:
5 push ups
10 sit ups
15 squats
WOD B
Tabata sprawls
WOD C
6 min. AMRAP:
20 bicycle crunches
20 mountain climbers
20 jumping jacks
WOD D
5 min. AMRAP:
10 alternating lunge steps
10 squat jumps
3 burpees
Cash out: Tabata leg raises
Buy In (2:00): 1 min dive bomber pushups, 1 min bench dips WOD A 12 min AMRAP: With 3 people in a line complete the following: 1st person: Bear crawl 50m down and back. 2nd person: Jumping Jacks 3rd p
Warmup Standard boot camp warm up A) Buy in: 1/2 Tabata v-sit ups 1/2 Tabata hollow body rocks B) CONDITIONING 12 min. Partner AMRAP: P1: Run 100m P2: Hollow body hold Before switching, P1 & P2: 1
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 OR other core movement WOD B 15 min. AMRAP: 12 Box jumps 12 Pull Ups OR Renegade R