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  • Mike

211007 - THU OCT 7

Warmup Standard boot camp warm up


A) Buy in:

1/2 Tabata v-sit ups

1/2 Tabata hollow body rocks


B) CONDITIONING

12 min. Partner AMRAP:

P1: Run 100m

P2: Hollow body hold

Each round, before switching, P1 & P2: 12 partner synchronized push ups


C) CONDITIONING

4 min AFAP (As Fast As Possible):

10 jumping squats

10 sprawls

10 side plank rotations

repeat


THEN

Rest 30s

THEN


4 min. AFAP:

10 candlestick get ups

10 star jumps

10 suitcase crunches

repeat


D) Run 400m


E) Cash out

Trainer’s choice of

:30 core work segments for 3-6 min. as time allows

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