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  • mike78511

230821 - MON AUG 21

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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240719 - FRI JUL 19

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 scisso

240718 - THU JUL 18

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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