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: Trainer’s choice tabata ab work CONDITIONING 24 min. AMRAP: 20 squats 5 burpees 20 sit ups 5 burpees 20 alternating lunges 5...
Buy in: 1:00 group squat hold 20 walking lunge steps 250-meter run Squat hold until all runners return WOD A 12 min. AMRAP: 15 frog...
Warmup Standard boot camp warm up A) Buy in 400m run B) STRENGTH (part 1) EMOM for 5 minutes: 8-20 rail rows (SUB scapular push ups or...