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mike78511
Sep 22, 2022

220923 - FRI SEP 23

Buy in: Tabata hollow body hold WOD A Tabata sit ups 400m run WOD B 6 min. AMRAP: 20 step ups 20 wall push ups 20 supermans WOD C Tabata star jumps 400m run WOD D 6 min. AMRAP: 20 leg raises 20 scissor kicks 20 side plank rotations Cash out: 3 min. stair runs

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241007 - TUE OCT 7

Warmup Standard boot camp warm up A) Buy in 400m run B) STRENGTH (part 1) EMOM for 5 minutes: 8-20 rail rows (SUB scapular push ups or...

241003 - THU OCT 3

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,...

241002 - WED OCT 2

Buy In: Tabata Tuck Jumps WOD A 15 min. AMRAP: 10 Burpee Broad Jumps 20 Fire Hydrants (10 per leg) 30 v-situps 10 Plank Pushups At...

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