Buy in: Tabata star jumps
WOD A
10 min. AMRAP:
10 push ups
10 air rows left side (in straight-arm plank, drive one elbow up, toward and past hip while squeezing the shoulder blade)
10 air rows right side
10 burpees
WOD B
12 min. AMRAP:
400m run
10 rail pull ups
20 sec. cumulative hold at top of pull up
10 pike push ups
Cash out: Tabata hollow body rocks
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