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  • Mike

WED MAR 7 - 180207


Buy in: Tabata sprinting WOD A “Boot Camp Mini Cindy” 10 min. AMRAP: 5 rail pull ups 10 push ups 15 squats WOD B

400m

WOD C 12 min. AMRAP: 10 burpees 20 hollow body rocks 30 mountain climbers 40 flutter kicks​ Cash out: Tabata curb kickers


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211206 - MON DEC 6

Warmup Standard boot camp warm up A) Buy in 400m run B) STRENGTH (part 1) EMOM for 5 minutes: 8-20 rail rows (SUB scapular push ups or renegade rows) If not enough room for everyone, have half the cla

211204 - SAT DEC 4

Standard Warm up Buy in: Tabata of crunch ankle touches WOD A 400m run WOD B 45 sec. squat hold THEN 12 min. AMRAP: 100-150m run 10 walking lunges 10 window washer abs THEN 45 sec. squat hold WOD C Ta

211203 - FRI DEC 3

Warmup Standard boot camp warm up A) Buy in Tabata mountain climbers B) CONDITIONING 12 min. AMRAP 250-meter run 10 walking lunge steps 10 Cossacks (alternating 5 per side) 10 good mornings 10 box ste