231211 - MON DEC 11

Warmup Standard boot camp warm up

A) Partner Buy in (approx. 6 min.)

P1: 100m shuttle sprint (50m out and back)

P2: 8 fast sit-ups, then high knees until partner is back

Go until each has run 3 times (6 min. cut-off)

B) STRENGTH: TRIS/SHLD (4 min.)

Tabata Pike Push-ups

8 rounds of:

20s Pike Push-ups

10s rest

C) ACCESSORY: CHEST/BACK (4 min.)

Alternating Tabata of Renegade Row/Push-up

4 rounds of:

20s Renegade Row (no weight)

10s Rest

20s Push-ups

10s Rest

D) CONDITIONING (12-15 min.)

With a partner,

12-15 min. AMRAP:

P1: Run 400m, then alternating Painter Planks (10 per arm, try to focus on flexing tris and shoulders at the top)

P2: 15 bench dips, 5 burpees, forearm plank hold until partner finishes painters

At 8 min. mark, 20 partner cross clap sit-ups OR synchronized sit-ups

B) CASH OUT (4 min)

Trainer's choice core work