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  • Mike

THU SEP 7 - Simple, not easy

Buy in: Tabata sprinting


“Boot Camp Mini Cindy”

10 min. AMRAP:

5 rail pull ups

10 push ups

15 squats


10 min. AMRAP:

10 burpees

20 hollow body rocks

30 mountain climbers

40 flutter kicks​

Cash out: 800m run

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Warmup Standard boot camp warm up A) Buy in (approx. 4 min.) 400m run Jumping jacks until all return 1 minute of bounding B) CONDITIONING (10 min.) 4x: :30 prisoner good mornings :30 jumping

Buy in: Partner relay – Partner 1: sprints 50m out/50m back Partner 2: maximum sit ups. Go until each has done sprint and sit ups twice WOD A Tabata burpees WOD B 10 min. AMRAP: 20 star jumps 20 V-sit

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 botto

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