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MON JAN 11 - 210111

Buy in (3 min.):

1 min. alligator walk (sub: staggered hand push ups)

1 min. crab walk (sub: crab kickers)

1 min. straight arm plank WOD A (17 min.)

3 rounds of:

1 min. shuttle sprint

1 min. floor dips

1 min. 10 high knees/1 burpee combo

1 min. step ups

1 min. push ups

1 min. rest WOD B (approx. 6-7 min.)

400m run

Tabata sit ups

Start the tabata when the first runner returns, have others jump in as they arrive Cash out (4 min.): Tabata pull ups/trainer choice abs

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FRI JAN 15 - 210115

Warmup Standard boot camp warm up A) Buy In 5 min.: Partner 1: Sprint 50m (down and back) three times Partner 2: 8 sit ups, hollow body hold switch B) CONDITIONING 1 12 min. AMRAP: 250m run 20 box jum

THU JAN 14 - 210114

Buy in: Tabata suitcase crunches WOD A 12 min. AMRAP: 250m run 6 burpee broad jumps 24 leg raises WOD B 12 min. AMRAP: 24 clapping abs 18 step ups 12 alternating plank toe touches 100m run Cash out: T

WED JAN 13 - 210113

A) Buy in Tabata mountain climbers B) CONDITIONING 8-round Tabata push ups -rest 1:00 – 8-round Tabata railing pull up OR renegade rows (1/2 of group may start on pull ups if not enough room for every

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