211023 - SAT OCT 23

Warmup Standard Boot Camp warm up A) Buy in Run to Oak Hill (or similar distance) B) 10 min. AMRAP 30 bicycle crunches Run the hill (0r similar) Run down

10 reverse lunge steps C) 10 min. AMRAP Quick side shuffle up the hill (stay low) 5 burpees at the top Run down 10 side plank rotations D) 400m run, plank hold until all runners return and last runner has done at least 20 sec. hold E) Cashout (if time allows) 3-6 min. trainer’s choice abs