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  • Mike

WED APR 25 - 180425


Buy in: Tabata sprinting

WOD 24 min. AMRAP: 30 Squats 30 Step ups 30 Ground thrusts 30 Knees to elbows sit ups 30 Supermans 30 Push ups 30 Star jumps 30 Pull ups 30 Burpees 30 Tuck jumps

Cash out: Tabata flutter kicks


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TUE JUL 27 - 210727

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 jump

MON JUL 26 - 210726

Buy in: 20 arm circles backward/20 arm circles forward THEN 3 rounds of: 30 sec hollow body rocks, 30 sec hollow body hold WOD A 12 min. AMRAP: 400-meter run 10 ea. single-arm rail or wall push ups (m

SAT JUL 24 - 210724

Buy in: Tabata Top to Top pushups WOD #1 (16 min.) 12 min AMRAP: 10 squats Bear Crawl the Hill 5 incline situps Run 400m at halfway mark. At end of WOD – tabata side plank rotations WOD #2 (16 min.) 1