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230126 - THU JAN 26

WARM UP (3-5:00)

Standard Boot Camp warm up

A) Buy in (4:00) Tabata of partner sit ups OR solo Russian twists


B) CORE/CONDITIONING (11:00)

10 min. AMRAP: 10 plank push ups 250m run 20 hollow body rocks

C) CONDITIONING (9:00)

8 min. AMRAP: 5 burpee tuck jumps 10 plank toe touches 100m run

D) CORE (7:00)

4 rounds (6 min.): :30 Hollow body hold :30 Crunch ankle touches :30 KTE sit ups


E) Cash out (4-5:00) 400m run Plank hold as runners return

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240301 - FRI MAR 1

Warmup Standard boot camp warm up A) Buy In 5 min.: Partner 1: Sprint 50m (down and back) three times Partner 2: 8 sit ups, hollow body hold switch B) CONDITIONING 12 min. AMRAP: 250m run 20 box jum

240229 - THU FEB 29

Warmup Standard Boot Camp warm up A) Buy in Tabata partner sit ups OR solo Russian twists B) 10 min. AMRAP 10 plank push ups 250m run 20 hollow body rocks C) 8 min. AMRAP 5 burpee tuck jumps

240227 - WED FEB 27

Warmup Standard boot camp warm up A) Buy in Tabata Crunch ankle touches B) 15 min. partner workout: P1: Run 250m P2: Max situps switch THEN P1: Run 250m P2: Max push ups switch THEN P1: Run 100m P2: M

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