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  • Mike

220414 - THU APR 14

Warmup Standard boot camp warm up A) Buy in:

1/2 Tabata v-sit ups

1/2 Tabata hollow body rocks B) CONDITIONING

12 min. Partner AMRAP:

P1: Run 100m

P2: Hollow body hold

Before switching, P1 & P2: 12 partner push ups C) CONDITIONING

4 min AFAP:

10 jumping squats

10 sprawls

10 side plank rotations


Rest 30s


4 min. AFAP:

10 candlestick get ups

10 star jumps

10 suitcase crunches


D) Run 400m E) Cash out Trainer’s choice

:30 core work segments for 3-6 min. as time allows

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240620 - THU JUN 20

Buy in: Partner 1: 100m sprint (50m out, 50m back) Partner 2: max suitcase crunches. Go until ea. partner has run 3 times. If early, cheer on other teams WOD A Tabata partner leg raise throw (switch p

240618 - TUE JUN 18

Warmup Standard boot camp warm up A) Buy in 2-3x (6 min. cap) 100m run 30 side v-ups (15 per side) 30 jumping jacks B) CONDITIONING AMRAP in 15:00 400m run 50 mountain climbers (per side) 25 star jump

240617 - MON JUN 17

Buy in: Tabata suitcase crunches WOD A 12:00 AMRAP: 12 pull ups OR renegade rows 12 pike push ups 250m run WOD B 12:00 AMRAP: 400m run 10 step ups 10 bench dips Cash out: 1:00 plank hold, 30sec superm


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