THU NOV 16 - BCMC

BUY IN | 8 MIN. 1/2 Tabata squat 400-meter run 1/2 tabata squat (start second 1/2 tabata when second runner arrives) WOD A | 13 MIN. 2 min. plank hold THEN (no rest between) 8 min. AMRAP: 100m run 20

Warmup Standard Boot Camp warm up A) Buy in EMOM for 5 min. (5 rounds): 10 jumping squats Rest remainder of ea. minute B) 12 min. AMRAP 20 squats 20 prisoner good mornings 20 side v-sit ups (10 ea.

Buy in: Tabata suitcase crunches WOD A 12:00 AMRAP: 12 pull ups OR renegade rows 12 pike push ups 250m run WOD B 12:00 AMRAP: 400m run 10 step ups 10 bench dips Cash out: 1:00 plank hold, 30sec sup