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211203 - FRI DEC 3

Warmup Standard boot camp warm up


A) Buy in

Tabata mountain climbers


B) CONDITIONING

12 min. AMRAP

250-meter run

10 walking lunge steps

10 Cossacks (alternating 5 per side)

10 good mornings

10 box step-ups


C) CONDITIONING

7 minutes:

20 sec. max box jumps

20 sec. max jumping squats

20 sec. rest

Go hard and fast (with good form) on work segments


D) ACCESSORY: ABS

6 minutes:

20 sec. max butterfly sit-ups

20 sec. side v-ups (left side)

20 sec. v-ups (right side)


E) CASH OUT

Trainer's choice 3-5 min. as time allows

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