Buy in: 5-min shuttle relays – 2 man teams, 1 runs 100m shuttle sprint/backwards sprint, the other 10 sit ups + 10 jumping jacks + rest.
WOD A
3 rounds of:
1 min: Burpee tuck jumps
1 min: Box Jumps
1 min: Bench Dips
1 min: v-sit ups
1 min: 20 high knees 5 pushups
1 min rest
WOD B
4 min AMRAP:
5 dive bomber pushups
10 side planks
15 leg lifts
Cash Out: 100 curb kickers / 50 lateral jumps
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...