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: 12 partner push ups C) CONDITIONING
4 min AFAP:
10 jumping squats
10 sprawls
10 side plank rotations
repeat
Rest 30s
THEN
4 min. AFAP:
10 candlestick get ups
10 star jumps
10 suitcase crunches
repeat
D) Run 400m E) Cash out Trainer’s choice
:30 core work segments for 3-6 min. as time allows