Warmup Standard boot camp warm up
A) Buy in 400m run Jumping jacks until all return 1 minute of bounding
B) CONDITIONING 4x (10 min. total): :30 prisoner good mornings :30 jumping squats (GO LOW AND FAST ON THESE) :30 walking lunges :30 fast feet (FAST!!!!!) :30 rest
C) CORE WORK 4x: 30 hollow hold :30 crunch ankle touch NO REST BETWEEN MOVEMENTS
D) CONDITIONING (NO REST BETWEEN SECTIONS) 1/2 tabata power step ups THEN 6 min.: 100m shuttle sprint (50m out and back) 20 mountain climbers 10 sit ups THEN 1/2 tabata normal step ups
E) Cash out 1/2 tabata OR full tabata (as time allows) of trainer’s choice abs