221010 - MON OCT 10

mike78511
Oct 9, 2022
1 min read

Warmup Standard boot camp warm up A) Buy in 4-5 min.

200-meter run

20 arm circles (10 forward/10 backward)

20 jumping jacks

10 star jumps B) STRENGTH

EMOM (Every min. on the minute for 8 min. (8 rounds):

8-10 horizontal railing pull ups

8-10 push ups C) CONDITIONING

AMRAP in 12:00

Hill sprint or 200-meter run

10 box jumps

10 bench dips D) ACCESSORY: ABS

1:00 hollow hold

1:00 Reverse crunch w/hip raise E) Cash out 400-800m run, as time allows

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Buy in : 3 min. of: 20 step-ups 10 good mornings (do movement with hands behind head) THEN 400-meter run WOD A 12 min. AMRAP: 10 1-arm wall push up or rail push up (5 per arm) 10 normal push ups 250

OUTDOOR GROUP FITNESS

& PERSONAL TRAINING

"Making Atlanta stronger since 1996."

221010 - MON OCT 10

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