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  • Mike
    • Mar 1, 2021

MON FEB 28 - 210228

Buy in: 20 arm circles backward/20 arm circles forward THEN 3 rounds of: 30 sec hollow body rocks, 30 sec hollow body hold

WOD A 12 min. AMRAP: 400-meter run 10 ea. single-arm rail or wall push ups (modification: go halfway down) 10 v sit-ups

WOD B Tabata sprinting

WOD C 10 min. 15 reverse crunch w/hip raise 15 bench dips 100m run

Cash out: Tabata partner cross clap sit-ups OR synchronized sit-ups

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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