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  • Mike

211129 - MON NOV 29

Warmup Standard boot camp warm up



A) Buy in


Tabata burpees

8 rounds of:

20sec burpees

10sec rest



B) STRENGTH


4 rounds:

45sec bench/wall push ups

15 sec rest



C) CONDITIONING


15 min. AMRAP:

400m run

12 Pike push ups

20 crunch ankle touches (per side)



D) STRENGTH


4 rounds:

30sec Bench Dips

30sec Renegade rows

30sec supermans



E) Cash out


4 rounds:

30sec straight arm plank

30sec forearm plank

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