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  • mike78511

230724 - MON JULY 24

Warmup Standard boot camp warm up


A) Buy in

Tabata burpees

8 rounds of:

20sec burpees

10sec rest


B) STRENGTH

4 rounds:

45sec bench/wall push ups

15 sec rest


C) CONDITIONING

15 min. AMRAP:

400m run

12 Pike push ups

20 crunch ankle touches (per side)


D) STRENGTH

4 rounds:

30sec Bench Dips

30sec Renegade rows

30sec supermans


E) Cash out

4 rounds:

30sec straight arm plank

30sec forearm plank

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240422 - MON APR 22

Buy in: Tabata star jumps WOD A 10 min. AMRAP: 10 push ups 10 Renegade rows 10 burpees WOD B 12 min. AMRAP: 200m run 10 rail pull ups OR bench dips 20 sec. cumulative hold at top of pull up OR bottom

240420 - SAT APR 20

Warmup Standard Boot Camp warm up A) Buy in Run to Oak Hill B) 10 min. AMRAP 30 bicycle crunches Run the hill Run down 10 reverse lunge steps C) 10 min. AMRAP Quick side shuffle up the hill (stay low)

240418 - THU APR 18

Buy in: 1/2 Tabata squat, 400-meter run, 1/2 tabata squat (start second 1/2 tabata when second runner arrives) WOD A 2 min. plank hold THEN (no rest between) 8 min. AMRAP: 100m run 20 V sit-ups THEN (

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