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  • Mike

FRI MAY 24 – 190524

Warmup Standard boot camp warm up

A) Buy in (approx. 4 min.) 400m run Jumping jacks until all return 1 minute of bounding

B) CONDITIONING (10 min.) 4x: :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 (4 min.) 4x: 30 hollow hold :30 crunch ankle touch NO REST BETWEEN MOVEMENTS

D) CONDITIONING (10 min.) (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 (2-4 min.) 1/2 tabata OR full tabata (as time allows) of trainer’s choice abs

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WED NOV 25 - 201125

Buy in: Tabata squats WOD A 12 min. AMRAP: 10 Star jumps 10 Burpees 200-250 meter run Pause at 6 min. for 30 v-situps WOD B 15 min. AMRAP: 12 Box jumps 12 Pull Ups 250-meter run Pause at 7 min. for 30

TUE NOV 24 0- 201124

A) Buy in Run to Oak Hill B) CONDITIONING 8 min. AMRAP: 15 traveling frog jumps Hill sprint 20 pogo jumps C) CONDITIONING 10 min AMRAP: 20 prisoner good mornings 10 step-ups 10 squats 20 Cossack squat

MON NOV 23 - 201123

Buy in: 4-5 min. 200-meter run 20 arm circles (10 forward/10 backward) 20 jumping jacks 10 star jumps A) STRENGTH EMOM Every min. on the minute for 8 min. (8 rounds): 5-10 horizontal railing pull ups

My Tribe Boot Camp Co.

Outdoor Group Fitness & Personal Training

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