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 : 100m high knees 1 min max lying leg raises WOD A 12 min AMRAP: Run 100 meters 25 pushups Run 100 meters 50 flutter...
Warmup Standard boot camp warm up A) Buy in Tabata burpees 8 rounds of: 20sec burpees 10sec rest B) STRENGTH 4 rounds: 45sec...
Buy in: 400m run, hollow body rocks as runners return, keep going for 45s after last runner returns WOD A 6 min. AMRAP: 8 squat jumps...