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  • mike78511

230209 - THU FEB 9

Buy in: Tabata mountain climbers WOD A 1 min. group squat hold

THEN (without break)

12 min AMRAP: 400-meter run 20 squat lateral shuffle (10 each direction)

20 step ups THEN (after 12 min., without break)

1 min. group squat hold WOD B 18-15-12-9-6 of: Walking lunges each leg jumping squats 100-meter run between rounds

Do 18 of ea. movement, then 15 ea., 15 minute cutoff, if finish 6th round before cutoff, go back to the round of 9 and continue to work back up as far as you can Cash out: Tabata KTE situps (do sit-up version of video)

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Buy In: Tabata side to side mountain climbers / 2 pushups during breaks for more work!! WOD A 5 min AMRAP: 15 lunge steps 15 squats WOD B 5 min AMRAP: 15 situps 15 plank pushups WOD C 5 min AMRAP: 100

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 r

Warmup Standard boot camp warm up A) Buy in (approx. 4 min.) 400m run Jumping jacks until all return 1 minute of bounding B) CONDITIONING (10 min.) 4x: :30 prisoner good mornings :30 jumping

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