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210909 - THU SEP 9

WARM UP (3-5:00)

Standard Boot Camp warm up

A) Buy in (4:00) Tabata of partner sit ups OR solo Russian twists


B) CORE/CONDITIONING (11:00)

10 min. AMRAP: 10 plank push ups 250m run 20 hollow body rocks

C) CONDITIONING (9:00)

8 min. AMRAP: 5 burpee tuck jumps 10 plank toe touches 100m run

D) CORE (7:00)

4 rounds (6 min.): :30 Hollow body hold :30 Crunch ankle touches :30 KTE sit ups


E) Cash out (4-5:00) 400m run Plank hold as runners return

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