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  • mike78511

231019 - THU OCT 19

Buy in: Tabata mountain climbers WOD A 1 min. group squat hold

THEN (without break)

12 min AMRAP: 400-meter run 20 squat lateral shuffle (10 each direction)

20 step ups THEN (after 12 min., without break)

1 min. group squat hold WOD B 18-15-12-9-6 of: Walking lunges each leg jumping squats 100-meter run between rounds

Do 18 of ea. movement, then 15 ea., 15 minute cutoff, if finish 6th round before cutoff, go back to the round of 9 and continue to work back up as far as you can Cash out: Tabata KTE situps (do sit-up version of video)

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Buy in: Partner relay – Partner 1: sprints 50m out/50m back Partner 2: maximum sit ups. Go until each has done sprint and sit ups twice WOD A Tabata burpees WOD B 10 min. AMRAP: 20 star jumps 20 V-sit

Standard boot camp warmup A) Buy in 1:00 – plank hold 1:00 – hollow hold 1:00 – flutter kicks 400-meter run B) STRENGTH Bottom-to-bottom Tabata Squats 8 rounds of: 20-sec squats 10-sec botto

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