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mike78511

240613 - THU JUN 13

Warmup Standard Boot Camp warm up A) Buy in Tabata bounding B) STRENGTH EMOM (Every Minute On The Minute) for 4 min.: :20 Hollow body hold 10 suitcase crunches Rest remainder of min. C) CONDITIONING 12 min. AMRAP: Run 100m 12 burpees 12 Plank toe touches (per side) 12 jacknife sit ups (per side) D) 8 min. AMRAP: 10 side plank rotations 10 plank push ups 250m run E) Cash out Tabata v sit-ups

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241105 - TUE NOV 5

Buy in: 1:00 group squat hold 20 walking lunge steps 250-meter run Squat hold until all runners return WOD A 12 min. AMRAP: 15 frog...

241104 - MON NOV 4

Buy in: Tabata Reverse Crunch with Hip Raise WOD A (TRIS/SHLD) 12 min. AMRAP: 10 bench dips 10 pike push ups 50m run WOD B Tabata...

241101- FRI NOV 1

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...

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