MON DEC 2 – 191202

Mike
Dec 2, 2019
1 min read

Buy in: Tabata star jumps

WOD A 10 min. AMRAP: 10 push ups 10 Renegade rows 10 burpees

WOD B 12 min. AMRAP: 200m run 10 rail pull ups 20 sec. cumulative hold at top of pull up 10 pike push ups

Cash out: Tabata hollow body rocks

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Buy in: Run 400m WOD A 10 min. AMRAP: Run 100m 10 box jumps (mod: step ups) 10 wall push ups WOD B 12 min. AMRAP: 40 mountain climbers (per side) 30 clapping abs 20 walking lunges 10 bench dips 100m r

260113 - TUE JAN 13

Standard boot camp warmup A) Buy in 1:00 – plank hold 1:00 – hollow hold 1:00 – flutter kicks 400-meter run B) STRENGTH Bottom-to-bottom Tabata Squats 8 rounds of: 20-sec squats 10-sec bottom of

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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& PERSONAL TRAINING

"Making Atlanta stronger since 1996."

MON DEC 2 – 191202

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