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  • mike78511

230727 - THU JULY 27

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




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Buy In: Tabata Tuck Jumps WOD A 15 min. AMRAP: 10 Burpee Broad Jumps 20 Fire Hydrants (10 per leg) 20 V-ups 10 Plank Pushups 100m Run (50m out and back) At 11, 7 & 3 min. to go – everyone must complet

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