220727 - WED JUL 27

Warmup Standard Boot Camp warm up

A) Buy in

Shuttle relay:

P1: 2x50m shutttle sprint (25m down and back twice)

P2: max clapping abs

Keep going until everyone has done everything 3 or more times.

B) 10 min. AMRAP

Run 400m

16 box jumps (mod: step ups)

8 frog jumps

C) 800m run

D) 6 min. AMRAP

5 rail pull ups (may sub 10 renegade rows OR 5 scapular push ups)

10 push ups

15 squats

E) Cash out

3-6 min. trainer’s choice abs

Recent Posts

Buy in: 400m run, hollow body rocks as runners return, keep going for 45s after last runner returns WOD A 6 min. AMRAP: 8 squat jumps...

Buy in : Partner 1: 400m run, Partner 2: max sprawls. Switch. WOD A 15 min. AMRAP: 100m run 4 burpee broad jumps 20 walking lunge steps...

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 ...