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MON FEB 1 - 210201

Warmup Standard boot camp warm up

A) Partner Buy in

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 (6 min. cut-off)

B) STRENGTH: TRIS/SHLD

Tabata Pike Push-ups

8 rounds of: 20s Pike Push-ups

10s rest

C) ACCESSORY: CHEST/BACK

Alternating Tabata of Renegade Row/Push-up

4 rounds of: 20s Renegade Row (no weight)

10s Rest

20s Push-ups

10s Rest


D) CONDITIONING

With a partner, 12-15 min. AMRAP:

P1: Run 400m, then alternating Painter Planks (10 per arm, try to focus on flexing tris and shoulders at the top)

P2: 15 bench dips, 5 burpees, forearm plank hold until partner finishes painters

At 8 min. mark, 20 partner cross clap sit-ups OR 20 synchronized Russian twists

E) Cash out

1/2 tabata crab kicks

THEN

1/2 tabata hollow rocks

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