250324 - MON MAR 24

mike78511
May 19, 2024
1 min read

Warmup Standard boot camp warm up

A) Buy in

Tabata burpees

8 rounds of:

20sec burpees

10sec rest

B) STRENGTH

4 rounds:

45sec bench/wall push ups

15 sec rest

C) CONDITIONING

15 min. AMRAP:

400m run

12 Pike push ups

20 crunch ankle touches (per side)

D) STRENGTH

4 rounds:

30sec Bench Dips

30sec Renegade rows

30sec supermans

E) Cash out

4 rounds:

30sec straight arm plank

30sec forearm plank

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260415 - WED APR 15

Warmup Standard boot camp warm up A) Buy in Tabata Crunch ankle touches B) 15 min. partner workout: P1: Run 250m P2: Max situps switch THEN P1: Run 250m P2: Max push ups switch THEN P1: Run 100m P2

260413 - MON APR 13

Buy in (3 min.): 1 min. alligator walk, 1 min. crab walk, 1 min. straight arm plank WOD A (17 min.) 3 rounds of: 1 min. shuttle sprint 1 min. floor dips 1 min. 10 high knees/1 burpee combo 1 min.

OUTDOOR GROUP FITNESS

& PERSONAL TRAINING

"Making Atlanta stronger since 1996."

250324 - MON MAR 24

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