OUTDOOR GROUP FITNESS

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"Making Atlanta stronger since 1996."

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Mike
- Dec 31, 2018

MON DEC 31 – 181231

Warmup Standard boot camp warm up

A) Buy in Tabata burpees 8 rounds of: 20sec burpees 10sec rest

B) STRENGTH 4 rounds: 45sec bench/wall push ups 15 sec rest

C) CONDITIONING 15 min. AMRAP: 400m run 12 Pike push ups 20 crunch ankle touches (per side)

D) STRENGTH 4 rounds: 30sec Bench Dips 30sec Renegade rows 30sec supermans

E) Cash out 4 rounds: 30sec straight arm plank 30sec forearm plank

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MON JUL 26 - 210726

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SAT JUL 24 - 210724

Buy in: Tabata Top to Top pushups WOD #1 (16 min.) 12 min AMRAP: 10 squats Bear Crawl the Hill 5 incline situps Run 400m at halfway mark. At end of WOD – tabata side plank rotations WOD #2 (16 min.) 1