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230811 - FRI AUG 11

Buy in: Tabata hollow body hold


WOD A

Tabata sit ups

400m run


WOD B

6 min. AMRAP:

20 step ups

20 wall push ups

20 supermans


WOD C

Tabata star jumps

400m run


WOD D

6 min. AMRAP:

20 leg raises

20 scissor kicks

20 side plank rotations


Cash out: 3 min. stair runs

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240613 - THU JUN 13

Warmup Standard Boot Camp warm up A) Buy in Tabata bounding B) STRENGTH EMOM (Every Minute On The Minute) for 4 min.: :20 Hollow body hold 10 suitcase crunches Rest remainder of min. C) CONDITIO

240611 - TUE JUN 11

Buy in: 30s high knees 30s butt kicks 30s toy soldiers 30s inchworms WOD A 3x 1:00 bicycle crunches 1:00 air squats 1:00 step-ups 1:00 walking lunges WOD B Run to the hill OR similar WO

240610 - MON JUN 10

Buy in: 4-5 min. 200-meter run 20 arm circles (10 forward/10 backward) 20 jumping jacks 10 star jumps A) STRENGTH EMOM Every min. on the minute for 8 min. (8 rounds): 5-10 horizontal railing pull ups

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