Buy In: 400m run
WOD A
12 min AMRAP:
1 Minute Squat Hold
100m Sprint
24 pushups
24 Frog Jumps (Broad jumps from crouching and touching the ground position)
100m sprint
24 Burpees (with Tuck Jump at Top)
1 min squat hold at end of 13min.
WOD B
12 min AMRAP:
24 Lunges
100m sprint
24 V-situps
24 Squat Jumps
100m sprint
At 5 and 10 min: 50 mtn climbers
Cash Out: 400m run
Warmup Standard boot camp warm up A) Buy in 2-3x (6 min. cap) 100m run 30 side v-ups (15 per side) 30 jumping jacks B) CONDITIONING ...
Buy in : Tabata high knees (advanced: hands up over head) WOD A 7 min. AMRAP: 5 hand release push ups 10 sit ups 15 squats WOD B ...
Warmup Standard Boot Camp warm up A) Buy in Shuttle relay: P1: 2x50m shutttle sprint (25m down and back twice) P2: max clapping abs...