260305 - THU MAR 5

Mike
2 hours ago
1 min read

Warmup Standard Boot Camp warm up A) Buy in Tabata partner sit ups OR solo Russian twists B) 10 min. AMRAP 10 plank push ups 250m run 20 hollow body rocks

C) 8 min. AMRAP 5 burpee tuck jumps 10 plank toe touches 100m run D) 4 rounds :30 ea. of: Hollow body hold Crunch ankle touches KTE sit ups E) Cash out 400m run Plank hold depending on time remaining

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260304 - WED MAR 4

Buy in: Partner relay – Partner 1: sprints 50m out/50m back Partner 2: maximum sit ups. Switch. Go until each has done sprint and sit ups twice WOD A Tabata burpees WOD B 10 min. AMRAP: 20 star jum

260303 - TUE MAR 3

Buy in: 400m run WOD A 4 rounds of: 20 sec max pike pushups 10 sec plank hold 20 sec max alternating jumping lunges 10 sec lunge hold then THEN Run 250m, rest exactly 2 min, then proceed to WOD B WOD

260302 - MON MAR 2

Warmup Standard boot camp warm up A) Buy in 400m run B) STRENGTH (part 1) EMOM for 5 minutes: 8-20 rail rows (SUB scapular push ups or renegade rows) If not enough room for everyone, have half the c

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260305 - THU MAR 5

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