241113 - WED NOV 13
- Mike
- Nov 13, 2024
- 1 min read
Warmup Standard Boot Camp warm up
A) Buy in
Shuttle relay:
P1: 2x50m shutttle sprint (25m down and back twice)
P2: max clapping abs
Keep going until everyone has done everything 3 or more times.
B) 10 min. AMRAP
Run 400m
16 box jumps (mod: step ups)
8 frog jumps
C) 800m run
D) 6 min. AMRAP
5 rail pull ups (may sub 10 renegade rows OR 5 scapular push ups)
10 push ups
15 squats
E) Cash out
3-6 min. trainer’s choice abs