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  • Mike

MON MAY 24 - 210524

Buy in (3 min.): 1 min. alligator walk (mod: staggered hand push ups), 1 min. crab walk (mod: crab kickers), 1 min. straight arm plank

WOD A (18 min.) 3 rounds of: 1 min. shuttle sprint 1 min. floor dips (mod: bench dips) 1 min. 10 high knees/1 burpee combo 1 min. step ups 1 min. push ups 1 min. rest

WOD B (approx. 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 (sub: scapular push ups)/trainer choice abs switch between pull ups and ab work every other interval

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Buy In: Tabata side to side mountain climbers / 2 pushups during breaks for more work!! WOD A 5 min AMRAP: 15 lunge steps 15 squats WOD B 5 min AMRAP: 15 situps 15 plank pushups WOD C 5 min AMRAP: 100

WARM UP (3-5:00) Standard Boot Camp warm up A) Buy in (4:00) Tabata of partner sit ups OR solo Russian twists B) CORE/CONDITIONING (11:00) 10 min. AMRAP: 10 plank push ups 250m run 20 hollow body r

Warmup Standard boot camp warm up A) Buy in (approx. 4 min.) 400m run Jumping jacks until all return 1 minute of bounding B) CONDITIONING (10 min.) 4x: :30 prisoner good mornings :30 jumping

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