231117 - FRI NOV 17
- mike78511
- Nov 16, 2023
- 1 min read
Warmup Standard boot camp warm up
A) Buy in Tabata mountain climbers OR window washer abs
B) CONDITIONING
12 min. AMRAP:
250-meter run
10 walking lunge steps
10 Cossacks
10 prisoner good mornings
10 box step-ups
C) CONDITIONING
7 minutes:
20 sec. max box jumps
20 sec. max jumping squats
20 sec. rest
Go hard and fast (with good form) on work segments
D) ACCESSORY: ABS
6 minutes:
20 sec. max butterfly sit-ups
20 sec. side v-ups (left side)
20 sec. v-ups (right side)
E) CASH OUT
Trainer's choice if time allows