230925 - MON SEP 25

mike78511
Sep 24, 2023
1 min read

Warmup Standard boot camp warm up

A) Buy in

Run 400m

B) STRENGTH: TRI/SHLD

6 rounds of:

30sec Pike Push ups

30sec Rest

C) CONDITIONING

4 min. AMRAP:

18 bench dips

6 burpees

-THEN-

250m run

-THEN-

Repeat 4 min. AMRAP

D) STRENGTH: chest/back

6 rounds of:

20sec scapular push ups

10sec rest

20sec push ups

10 sec rest

E) CONDITIONING

800m run

F) Cash out

Tabata Bicycle Crunch

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Buy in : Partner 1: 400m run, Partner 2: max sprawls. Switch. WOD A 15 min. AMRAP: 100m run 4 burpee broad jumps 20 walking lunge steps 16 bench dips WOD B 12 min. AMRAP: 250m run 20 push ups At 6 m

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230925 - MON SEP 25

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