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SAT FEB 3 - Hill time


Buy In: Run to Oak Hill, then tabata squat shuffle (4 steps left / 4 steps right) WOD A 15 min AMRAP: Run the hill 2 hate makers 20 squats WOD B 12 min AMRAP: Bear crawl the hill Run back down 10 stationary frog jumps (go for height) 25 v-situps Cash Out: Tabata leg lifts/flutter kicks on break 


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Warmup Standard boot camp warm up A) Buy in (approx. 4 min.) 400m run Jumping jacks until all return 1 minute of bounding B) CONDITIONING (10 min.) 4x: :30 prisoner good mornings :30 jumping

Buy in: Partner relay – Partner 1: sprints 50m out/50m back Partner 2: maximum sit ups. Go until each has done sprint and sit ups twice WOD A Tabata burpees WOD B 10 min. AMRAP: 20 star jumps 20 V-sit

Standard boot camp warmup A) Buy in 1:00 – plank hold 1:00 – hollow hold 1:00 – flutter kicks 400-meter run B) STRENGTH Bottom-to-bottom Tabata Squats 8 rounds of: 20-sec squats 10-sec botto

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