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  • Mike

FRI MAY 18 – 180518

Warmup Standard boot camp warm up

A) Buy In 5 min.: Partner 1: Sprint 50m (down and back) three times Partner 2: 8 sit ups, hollow body hold switch

B) CONDITIONING 12 min. AMRAP: 250m run 20 box jumps (mod.: step ups) 20 star jumps

C) RUN 800m run

D) CONDITIONING 4 min.: 30 sec. mountain climbers 30 sec. plank hold


E) Cash out 3-6 min, as time allows: 20 sec. supermans 10 sec. rest 20 sec. v-sit ups 10 sec. rest 20 sec. crunch ankle touches 10 sec. rest

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MON JUN 21 - 210621

Buy in: Tabata hollow body hold WOD A Tabata sit ups THEN 400m run WOD B 6 min. AMRAP: 20 step ups 20 wall push ups 20 supermans WOD C Tabata star jumps 400m run WOD D 6 min. AMRAP: 20 leg raises 20 s

FRI JUN 18 - 210618

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 1

THU JUN 17 - 210617

Buy in: Tabata mountain climbers WOD A 1 min. group squat hold THEN (without break) 12 min AMRAP: 400-meter run 20 squat side steps (10 each direction) 20 step ups THEN (after 12 min., without break)