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  • Mike

210913 - MON SEP 13

Warmup Standard boot camp warm up A) Partner Buy in P1: 100m shuttle sprint (50m out and back) P2: 8 fast sit-ups, then high knees until partner is back Go until each has run 3 times (6 min. cut-off) B) STRENGTH: TRIS/SHLD Tabata Pike Push-ups 8 rounds of: 20s Pike Push-ups 10s rest C) ACCESSORY: CHEST/BACK Alternating Tabata of Renegade Row/Push-up 4 rounds of: 20s Renegade Row (no weight) 10s Rest 20s Push-ups 10s Rest D) CONDITIONING With a partner, 12-15 min. AMRAP: P1: Run 400m, then alternating Painter Planks (10 per arm, try to focus on flexing tris and shoulders at the top) P2: 15 bench dips, 5 burpees, forearm plank hold until partner finishes painters At 8 min. mark, 20 partner cross clap sit-ups OR 20 synchronized Russian twists E) Cash out 1/2 tabata crab kicks THEN 1/2 tabata hollow rocks

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Buy in: Partner 1: 100m sprint (50m out, 50m back) Partner 2: max suitcase crunches. Go until ea. partner has run 3 times. If early, cheer on other teams WOD A Tabata partner leg raise throw (switch p

Warmup Standard boot camp warm up A) Buy in Tabata Crunch ankle touches B) 15 min. partner workout: P1: Run 250m P2: Max situps. Switch off when runner returns. THEN P1: Run 250m P2: Max push ups. Swi