Buy in: Partner relay - Partner: 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-situps 20 rail pull ups
WOD C
3 rounds of:
30 sec. max bench dips
30 sec. max box jumps
30 sec. wall push ups
30 sec. rest
WOD D
Tabata plank hold
Cash out: 400m run
Buy in: 400m run, hollow body rocks as runners return, keep going for 45s after last runner returns WOD A 6 min. AMRAP: 8 squat 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...
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 ...