Warmup Standard boot camp warm up
A) Buy in (approx. 4 min.)
400m run
Jumping jacks until all return
1 minute of bounding
B) CONDITIONING (10 min.)
4x:
:30 prisoner good mornings
:30 jumping s
Buy in: Partner relay: Partner 1 - sprints 50m out/50m back Partner 2 - maximum opposite hand to toes (alternating) Go until each has done sprint and sit ups twice WOD A Tabata side to side mountain
Buy In: Tabata Tuck Jumps WOD A 15 min. AMRAP: 10 Burpee Broad Jumps 20 Fire Hydrants (10 per leg) 30 v-situps 20 Plank Pushups At 11, 7 & 3 min. to go – everyone must complete 50 hands above head str