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  • Mike

210927 - MON SEP 27

Buy in (3 min.): 1 min. alligator walk, 1 min. crab walk, 1 min. straight arm plank


WOD A (17 min.)

3 rounds of:

1 min. shuttle sprint

1 min. floor dips

1 min. 10 high knees/1 burpee combo

1 min. step ups

1 min. push ups

1 min. rest


WOD B (approx. 6-7 min.)

400 min. run

Tabata sit ups Start the tabata when the first runner returns, have others jump in as they arrive


Cash out (4 min.): Tabata pull ups OR Tabata trainer choice abs

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240422 - MON APR 22

Buy in: Tabata star jumps WOD A 10 min. AMRAP: 10 push ups 10 Renegade rows 10 burpees WOD B 12 min. AMRAP: 200m run 10 rail pull ups OR bench dips 20 sec. cumulative hold at top of pull up OR bottom

240420 - SAT APR 20

Warmup Standard Boot Camp warm up A) Buy in Run to Oak Hill B) 10 min. AMRAP 30 bicycle crunches Run the hill Run down 10 reverse lunge steps C) 10 min. AMRAP Quick side shuffle up the hill (stay low)

240418 - THU APR 18

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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