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FRI DEC 11 - 201211

Warmup Standard boot camp warm up

A) Buy in Tabata mountain climbers

B) CONDITIONING

12 min. AMRAP

250-meter run

10 walking lunge steps

10 Cossacks (alternating 5 per side)

10 prisoner good mornings

10 box step-ups


C) CONDITIONING

7 minutes:

20 sec. max box jumps

20 sec. max jumping squats

20 sec. rest

Go hard and fast (with good form) on work segments

D) ACCESSORY: ABS

6 minutes:

20 sec. max butterfly sit-ups

20 sec. side v-ups (left side)

20 sec. v-ups (right side)

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