FRI MAR 20

Mike
Mar 19, 2020
1 min read

Warmup Standard Boot Camp warm up

A) Buy in Run to Oak Hill (or similar distance)

B) 10 min. AMRAP 30 bicycle crunches Run the hill (0r similar) Run down 10 reverse lunge steps

C) 10 min. AMRAP Quick side shuffle up the hill (stay low) 5 burpees at the top Run down 10 side plank rotations

D) 400m run, plank hold until all runners return and last runner has done at least 20 sec. hold

E) Cashout (if time allows) 3-6 min. trainer’s choice abs

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260113 - TUE JAN 13

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260112 - MON JAN 12

Buy in : 3 min. of: 20 step-ups 10 good mornings (do movement with hands behind head) THEN 400-meter run WOD A 12 min. AMRAP: 10 1-arm wall push up or rail push up (5 per arm) 10 normal push ups 250

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FRI MAR 20

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