Warmup
Standard boot camp warm up
A) Buy in 400m run
B) STRENGTH (part 1)
EMOM for 5 minutes:
8-20 rail rows (SUB scapular push ups or renegade rows)
If not enough room for everyone, have half the class do part 2 at the same time, then switch
C) STRENGTH (part 2)
EMOM for 5 minutes:
8-20 push ups
D) CONDITIONING
Death by 6-8 bench dips and high knees
Bench dip reps stay constant @ 6-8; high knees begin at 30 total reps and increase by 2 reps every minute until failure. 15 min. cap. If failure with more than 3 min. remaining, run 400m. Otherwise, rest.
E) ACCESSORY: ABS
3x :30 crunch ankle touch
:30 side v-ups left side
:30 side v-ups right side
F) Cash out One minute plank hold