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FRI OCT 4 – 191004

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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