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  • Mike

211115 - MON NOV 15

Warmup Standard boot camp warm up A) Buy in 4-5 min. 200-meter run 20 arm circles (10 forward/10 backward) 20 jumping jacks 10 star jumps B) STRENGTH EMOM (Every min. on the minute for 8 min. (8 rounds): 8-10 horizontal railing pull ups (SUB scapular push ups 8-10 push ups C) CONDITIONING AMRAP in 12:00 Hill sprint or 200-meter run 10 box jumps 10 bench dips D) ACCESSORY: ABS 3x 1:00 hollow hold 1:00 Reverse crunch w/hip raise E) Cash out 400-800m run, as time allows

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240301 - FRI MAR 1

Warmup Standard boot camp warm up A) Buy In 5 min.: Partner 1: Sprint 50m (down and back) three times Partner 2: 8 sit ups, hollow body hold switch B) CONDITIONING 12 min. AMRAP: 250m run 20 box jum

240229 - THU FEB 29

Warmup Standard Boot Camp warm up A) Buy in Tabata partner sit ups OR solo Russian twists B) 10 min. AMRAP 10 plank push ups 250m run 20 hollow body rocks C) 8 min. AMRAP 5 burpee tuck jumps

240227 - WED FEB 27

Warmup Standard boot camp warm up A) Buy in Tabata Crunch ankle touches B) 15 min. partner workout: P1: Run 250m P2: Max situps switch THEN P1: Run 250m P2: Max push ups switch THEN P1: Run 100m P2: M

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