A) Buy in
Run to Oak Hill (or similar distance, approx. 200m round trip)
B) CONDITIONING
8 min. AMRAP:
15 traveling frog jumps
Hill sprint (or similar
20 pogo jumps
C) CONDITIONING
10 min AMRAP:
10 step-ups
10 squats
20 Cossack squats (10 per side)
PD) ACCESSORY: ABS
4 rounds:
10s rest
20s lying leg raise
10s rest
E) Cash Out
5 burpees
Run hill all the way to 10th Street park path (or similar)
5 burpees
Run back (all do burpees at finish until last person returns)
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 &
Warmup Standard boot camp warm up A) BUY IN Shuttle sprints and sprawls. 4:00: Have class do continuous 100m (50m out and back) shuttle sprints (SPRINT, DON’T JOG). Stop every 20 seconds for 20 se
Standard boot camp warmup A) Buy in 1:00 – plank hold 1:00 – hollow hold 1:00 – flutter kicks 400-meter run B) STRENGTH Bottom-to-bottom Tabata Squats 8 rounds of: 20-sec squats 10-sec bottom of squat