260724 - FRI JUL 24

Buy in: 100m shuttle (50m out/50m back) partner relay – tag off between run and crunch ankle touches until each has done both twice WOD A 8 min. AMRAP: 10 side lunge steps (5 ea. direction) 20 scisso

Warmup Standard boot camp warmup A) Buy in 1:00 – plank hold 1:00 – hollow hold 1:00 – flutter kicks 400-meter run B) STRENGTH Bottom-to-bottom Tabata Squats 8 rounds of: 20-sec squats 10-se

Warmup Standard boot camp warm up A) Partner Buy in (approx. 6 min.) P1: 100m shuttle sprint (50m out and back) P2: 8 fast sit-ups, then high knees until partner is back Go until each has run 3 times