Warmup Standard boot camp warm up
A) Partner Buy in (approx. 6 min.)
P1: 100m shuttle sprint (50m out and back)
P2: 8 fast sit-ups, then high knees until partner is back
Go until each has run 3 times (6 min. cut-off)
B) STRENGTH: TRIS/SHLD (4 min.)
Tabata Pike Push-ups
8 rounds of:
20s Pike Push-ups
10s rest
C) ACCESSORY: CHEST/BACK (4 min.)
Alternating Tabata of Renegade Row/Push-up
4 rounds of:
20s Renegade Row (no weight)
10s Rest
20s Push-ups
10s Rest
D) CONDITIONING (12-15 min.)
With a partner,
12-15 min. AMRAP:
P1: Run 400m, then alternating Painter Planks (10 per arm, try to focus on flexing tris and shoulders at the top)
P2: 15 bench dips, 5 burpees, forearm plank hold until partner finishes painters
At 8 min. mark, 20 partner cross clap sit-ups OR synchronized sit-ups
B) CASH OUT (4 min)
Trainer's choice core work
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