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: Tabata hollow body hold WOD A Tabata sit ups 400m run WOD B 6 min. AMRAP: 20 step ups 20 wall push ups 20 supermans WOD C Tabata star jumps 400m run WOD D 6 min. AMRAP: 20 leg raises 20 sc
Warmup Standard Boot Camp warm up A) Buy in Tabata partner sit ups OR solo Russian twists B) 10 min. AMRAP 10 plank push ups 250m run 20 hollow body rocks C) 8 min. AMRAP 5 burpee tuck jumps
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 12 min. AMRAP: 250m run 20 push ups At 6 minu