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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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

260813 – THU AUG 13

Buy in: Trainer’s choice tabata ab work CONDITIONING 24 min. AMRAP: 20 squats 5 burpees 20 sit ups 5 burpees 20 alternating lunges 5 burpees 20 mountain climbers (20 reps per leg) 5 burpees 20m bear c

260810 - TUE AUG 11

Buy In: 100m high knees / 1 min max leg lifts WOD A 12 min AMRAP: Run 100 meters 25 pushups Run 100 meters 50 flutter kicks Run 100 meters 100 mtn climbers At 5 and 10 minutes: 1 min opposite hand /

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MON DEC 2 – 191202

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