Buy in: 400m run, hollow body rocks as runners return, keep going for 45s after last runner returns
WOD A
6 min. AMRAP:
8 squat jumps (go for maximum height on ea. jump)
8 v sit ups
8 second squa
Warmup Standard boot camp warm up
A) Buy in: 1/2 Tabata v-sit ups 1/2 Tabata hollow body rocks
B) CONDITIONING 12 min. Partner AMRAP: P1: Run 100m P2: Hollow body hold Before switching, P1 & P2: 1
Buy in: Tabata squats WOD A 12 min. AMRAP: 10 Star jumps 10 Burpees 200-250 meter run Pause at 6 min. for 30 v-situps WOD B 15 min. AMRAP: 12 Box jumps 12 Pull Ups OR Renegade Rows (12 per side) 250-m