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  • Mike

MON JAN 28 – 190128

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 burpeesforearm plank hold until partner finishes painters At 8 min. mark, 20 partner cross clap sit-ups


E) Cash out 1/2 tabata crab kicks THEN 1/2 tabata hollow rocks

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240617 - MON JUN 17

Buy in: Tabata suitcase crunches WOD A 12:00 AMRAP: 12 pull ups OR renegade rows 12 pike push ups 250m run WOD B 12:00 AMRAP: 400m run 10 step ups 10 bench dips Cash out: 1:00 plank hold, 30sec superm

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