FRI MAR 2 - 180302

Mike

Mar 1, 2018

1 min read

Buy In: Tabata side to side mountain climbers / 2 pushups during breaks for more work!! WOD A 5 min AMRAP: 15 lunge steps 15 squats WOD B 5 min AMRAP: 15 situps 15 plank pushups WOD C 5 min AMRAP: 100m run 15 jumping jacks WOD D 5 min AMRAP: 10 lunge steps 10 squats 10 situps 10 plank pushups 10 jumping jacks Cash out: Tabata KTE situps / 2 leg lifts on breaks for more work!

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260921 - MON SEP 21

Buy in: 20 arm circles backward/20 arm circles forward THEN 3 rounds of: 30 sec hollow body rocks, 30 sec hollow body hold (sub any other trainer choice core movements) WOD A 12 min. AMRAP: 400-mete

260917 - FRI SEP 17

Warmup Standard Boot Camp warm up A) Buy in Run to Oak Hill (or similar distance) B) 10 min. AMRAP 30 bicycle crunches Run the hill (or similar) Run down 10 reverse lunge steps C) 10 min. AMRAP Qui

260916 - THU SEP 16

Buy in: 1/2 Tabata squat, 400-meter run, 1/2 tabata squat (start second 1/2 tabata when second runner arrives) WOD A 2 min. plank hold THEN (no rest between) 8 min. AMRAP: 100m run 20 V sit-ups THEN

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FRI MAR 2 - 180302

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