241021 - MON OCT 21

Warmup Standard boot camp warm up

A) Buy in

Run 400m

B) STRENGTH: TRI/SHLD

6 rounds of:

30sec Rest

C) CONDITIONING

4 min. AMRAP:

18 bench dips

6 burpees

-THEN-

250m run

-THEN-

Repeat 4 min. AMRAP

D) STRENGTH: chest/back

6 rounds of:

10sec rest

20sec push ups

10 sec rest

E) CONDITIONING

800m run

F) Cash out

Tabata Bicycle Crunch

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