Buy in: 1 min. group squat hold, 400m run, squat hold until last runner returns
WOD A
12 min. AMRAP:
250m run 20 mountain climbers
20 squats 20 KTE sit ups
WOD B
10 min.
10 pull ups
100m SPRINT (no jogging!)
10 step ups
10 wall push ups
Cash out: 1/2 tabata scissor kicks, 1/2 tabata alternating opposite toe touches (lower back must leave the ground)
Warmup Standard boot camp warm up A) Buy in (approx. 4 min.) 400m run Jumping jacks until all return 1 minute of bounding B)...
Warmup Standard boot camp warm up A) Buy in 1/2 Tabata v-sit ups 1/2 Tabata hollow body rocks B) CONDITIONING 12 min. Partner AMRAP:...
Buy in: 30sec high knees , 30sec butt kicks , 30sec toy soldiers , 60sec inchworms WOD A 3x 1:00 bicycle crunches 1:00 squats 1:00...