Buy in: Tabata hollow body rocks
WOD A
12 min. AMRAP:
400m run
10 incline push-ups (aka wall push-ups)
10 step-ups
20 jumping jacks
WOD B
12 min. AMRAP:
30 reverse lunges (15 per leg)
15 frog jumps
15 star jumps
(at 6 min. mark, 250m run)
Cash out: Tabata bench dips
Buy in: Tabata hollow body hold WOD A Tabata sit ups 400m run WOD B 6 min. AMRAP: 20 step ups 20 wall push ups 20 supermans WOD C Tabata star jumps 400m run WOD D 6 min. AMRAP: 20 leg raises 20 sc
Warmup Standard Boot Camp warm up A) Buy in Tabata partner sit ups OR solo Russian twists B) 10 min. AMRAP 10 plank push ups 250m run 20 hollow body rocks C) 8 min. AMRAP 5 burpee tuck 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 16 bench dips WOD B 12 min. AMRAP: 250m run 20 push ups At 6 minu