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  • Mike

FRI SEP 27 – 190927

Buy in: 1/2 tabata reverse lunges, run 400m, 1/2 tabata star jumps


WOD A 12 min. AMRAP: 10 walking lunge steps 10 Burpees 100 meter run Pause at 7 min. for 30 v-situps


WOD B 10 min. AMRAP: 10 Box jumps 10 Pull Ups 100m run Pause at 7 min. for 30 leg raises


Cash out: Tabata mountain climbers

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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

Warmup Standard Boot Camp warm up A) Buy in EMOM for 5 min. (5 rounds): 10 jumping squats Rest remainder of ea. minute B) 12 min. AMRAP 20 squats 20 prisoner good mornings 20 side v-sit up

Warmup Standard boot camp warm up A) Partner Buy in (approx. 6 min.) P1: 100m shuttle sprint (50m out and back) P2: 8 fast sit-ups, then high knees until partner is back Go until each has run 3 times