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OUTDOOR GROUP FITNESS

& PERSONAL TRAINING

"Making Atlanta stronger since 1996."

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211007 - THU OCT 7

Mike
Oct 6, 2021
1 min read

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 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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