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
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 &
Warmup Standard boot camp warm up A) BUY IN Shuttle sprints and sprawls. 4:00: Have class do continuous 100m (50m out and back) shuttle sprints (SPRINT, DON’T JOG). Stop every 20 seconds for 20 se
Standard boot camp warmup A) Buy in 1:00 – plank hold 1:00 – hollow hold 1:00 – flutter kicks 400-meter run B) STRENGTH Bottom-to-bottom Tabata Squats 8 rounds of: 20-sec squats 10-sec bottom of squat