Buy In: 250m side shuffle shuttle / max mtn climbers until last person does 50.
WOD
24min AMRAP:
24 lunge steps
24 pullups
24 pike pushups
24 tuck jumps
24 v-situps
24 side planks
400m run
At 18 / 12 / 6 / minutes to go: 24 squats
Cash Out: 100 jumping jacks / 100 flutter kicks
Buy in: Tabata Top to Top pushups WOD #1 (16 min.) 12 min AMRAP: 10 squats Bear Crawl the Hill 5 incline situps Run 400m at halfway mark. At end of WOD – tabata side plank rotations WOD #2 (16 min.) 1
Warmup Standard boot camp warm up A) Buy in Tabata mountain climbers OR window washer abs B) CONDITIONING 12 min. AMRAP: 250-meter run 10 walking lunge steps 10 Cossacks 10 prisoner good mornings 10 b
Buy in: Tabata mountain climbers WOD A 1 min. group squat hold THEN (without break) 12 min AMRAP: 400-meter run 20 squat side steps (10 each direction) 20 step ups THEN (after 12 min., without break)