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  • mike78511

231215 - FRI DEC 15

A) Buy In

5 min.:

Partner 1: Sprint 50m (down and back) three times

Partner 2: 8 sit ups, hollow body hold switch


B) CONDITIONING

12 min. AMRAP:

250m run

20 box jumps (mod.: step ups)

20 star jumps


C) RUN 800m run


D) CONDITIONING

4 min.:

30 sec. mountain climbers

30 sec. plank hold


E) Cash out

3-6 min, as time allows:

20 sec. supermans

10 sec. rest

20 sec. v-sit ups

10 sec. rest

10 sec. rest

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240422 - MON APR 22

Buy in: Tabata star jumps WOD A 10 min. AMRAP: 10 push ups 10 Renegade rows 10 burpees WOD B 12 min. AMRAP: 200m run 10 rail pull ups OR bench dips 20 sec. cumulative hold at top of pull up OR bottom

240420 - SAT APR 20

Warmup Standard Boot Camp warm up A) Buy in Run to Oak Hill B) 10 min. AMRAP 30 bicycle crunches Run the hill Run down 10 reverse lunge steps C) 10 min. AMRAP Quick side shuffle up the hill (stay low)

240418 - THU APR 18

Buy in: 1/2 Tabata squat, 400-meter run, 1/2 tabata squat (start second 1/2 tabata when second runner arrives) WOD A 2 min. plank hold THEN (no rest between) 8 min. AMRAP: 100m run 20 V sit-ups THEN (

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