230406 - THU APR 6

mike78511

Apr 5, 2023

1 min read

Buy in: Partner relay –

Partner 1: sprints 50m out/50m back

Partner 2: maximum sit ups.

Go until each has done sprint and sit ups twice

WOD A

Tabata burpees

WOD B

10 min. AMRAP:

20 star jumps

20 V-situps

20 rail pull ups OR renegade rows

WOD C

3 rounds of: 30 sec. max bench dips

30 sec. max box jumps

30 sec. wall push ups

30 sec. rest

WOD D

Tabata plank hold

Cash out: 400m run

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261022 - THU OCT 22

Buy in: 100m shuttle (50m out/50m back) partner relay – tag off between run and crunch ankle touches until each has done both twice WOD A 8 min. AMRAP: 10 side lunge steps (5 ea. direction) 20 scissor

261020 - TUE OCT 20

Standard boot camp warmup A) Buy in 1:00 – plank hold 1:00 – hollow hold 1:00 – flutter kicks 400-meter run B) STRENGTH Bottom-to-bottom Tabata Squats 8 rounds of: 20-sec squats 10-sec bottom of squat

OUTDOOR GROUP FITNESS

& PERSONAL TRAINING

"Making Atlanta stronger since 1996."

230406 - THU APR 6

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