211019 - TUE OCT 19

Warmup Standard boot camp warmup

A) Buy in

1:00 – plank hold

1:00 – hollow hold

1:00 – flutter kicks

400-meter run

B) STRENGTH

Bottom-to-bottom Tabata Squats

8 rounds of:

20-sec squats

10-sec bottom of squat hold

C) CONDITIONING

2 x AMRAP in 4:00, rest 1:00 in between

10 box jumps (mod: 10 step ups)

5 burpees over line (same motion as bar facing burpee, mod: burpee OR sprawl)

D) ACCESSORY: CORE

Tabata hollow rock/v-sit hold

4 rounds of:

20-sec hollow rocks (mod. hollow hold)

10-sec rest

20-sec V-sit hold (mod: V sit-ups or suitcase crunches)

10-sec rest

E) Cash out

800m run

Step ups until last runner returns