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THU NOV 16 - BCMC


Buy in: Tabata sprinting

WOD A

“Boot Camp Mini Cindy”

10 min. AMRAP:

5 rail pull ups

10 push ups

15 squats

WOD B

10 min. AMRAP:

10 burpees

20 hollow body rocks

30 mountain climbers

40 flutter kicks​

Cash out: 800m run


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Buy in: 4-5 min. 200-meter run 20 arm circles (10 forward/10 backward) 20 jumping jacks 10 star jumps A) STRENGTH EMOM Every min. on the minute for 8 min. (8 rounds): 5-10 horizontal railing pull ups

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A) Buy in 5 min. Trainer’s Choice B) 6 min. Partner Relay P1 Run 200m P2 10 ab work (trainer choice A), 10 ab work (trainer choice B) C) 10 min. AMRAP 5 frog jumps Run 50m out and back 10 push ups D)

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