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  • Mike

220226 - SAT FEB 26

A) Buy in

5 min. Trainer’s Choice


B) 6 min. Partner Relay

P1 Run 200m

P2 10 ab work (trainer choice A)10 ab work (trainer choice B)


C) 10 min. AMRAP

5 frog jumps

Run 50m out and back

10 push ups


D) 10 min. AMRAP

30 mountain climbers

20 jumping jacks

10 sprawls

200m run


E) 1/2 Tabata

Bench dips/Bench dip hold on breaks

F) Cash out 4 min. Trainer’s choice abs

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Buy in: Tabata sprinting WOD (22:30) 3 rounds: :45 Squats :45 Step ups :45 Ground thrusts :45 Knees to elbows sit ups :45 Supermans :45 Push ups :45 Star jumps :45 Pull ups :45 Burpees :45 Tuck jumps

Buy in: 1:00 group squat hold 20 walking lunge steps 250-meter run Squat hold until all runners return WOD A 12 min. AMRAP: 15 frog jumps 12 good mornings (put hands behind head) 9 squats

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

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