THU NOV 16 - BCMC

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 AMRAP in 15:00 400m run 50 mountain climbers (per side) 25 star ju

Buy in: Run to Oak Hill (or similar distance), then Tabata Spider-Man lunges WOD A 15:00 AMRAP: Hill sprint 20 walking lunge steps 10 jumping squats At 10:00 and 5:00 to go, pause to do 8 burpees, con

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: P1: Run 100m P2: Hollow body hold Before switching, P1 & P2: 12 p