221019 - THU OCT 19

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

repeat

Rest 30s

THEN

4 min. AFAP:

10 candlestick get ups

10 star jumps

10 suitcase crunches

repeat

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

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