MON JAN 20 – 200120

Buy in (3 min.): 1 min. alligator walk, 1 min. crab walk, 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.) 400 min. 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

Recent Posts

Warmup Standard boot camp warm up A) Buy in 2-3x (6 min. cap) 100m run 30 side v-ups (15 per side) 30 jumping jacks B) CONDITIONING ...

Buy in : Tabata high knees (advanced: hands up over head) WOD A 7 min. AMRAP: 5 hand release push ups 10 sit ups 15 squats WOD B ...

Warmup Standard Boot Camp warm up A) Buy in Shuttle relay: P1: 2x50m shutttle sprint (25m down and back twice) P2: max clapping abs...