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  • Mike

211029 - FRI OCT 28

Buy in: Run to Oak Hill (or similar), then Tabata Spider-Man lunges WOD A 15:00 AMRAP: Hill sprint (or similar) 20 walking lunge steps 10 jumping squats At 10:00 and 5:00 to go, pause to do 8 burpees, continue where left off WOD B 8:00 AMRAP: 10 hollow body rocks 20 butterfly sit ups 100m SPRINT Cash out: Tabata star jumps

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211208 - WED DEC 8

Buy in: Tabata squats WOD A 12 min. AMRAP: 10 Star jumps 10 Burpees 200-250 meter run Pause at 6 min. for 30 v-situps WOD B 15 min. AMRAP: 12 Box jumps 12 Pull Ups OR Renegade Rows (12 per side) 250-m

211207 - TUE DEC 7

Buy in: 30sec high knees, 30sec butt kicks, 30sec toy soldiers, 60sec inchworms WOD A 3x 1:00 bicycle crunches 1:00 squats 1:00 step-ups 1:00 walking lunges WOD B Run to the hill (OR SIMILAR

211206 - MON DEC 6

Warmup Standard boot camp warm up A) Buy in 400m run B) STRENGTH (part 1) EMOM for 5 minutes: 8-20 rail rows (SUB scapular push ups or renegade rows) If not enough room for everyone, have half the cla