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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: Partner 1: 400m run, Partner 2: max sprawls. Switch. WOD A 15 min. AMRAP: 100m run 4 burpee broad jumps 20 walking lunge steps 16 bench dips WOD B 12 min. AMRAP: 250m run 20 push ups At 6 minu

Buy in: 30sec high knees, 30sec butt kicks, 30sec toy soldiers, 60sec inchworms WOD A 3x 1:00 bicycle crunches 1:00 air squats 1:00 step-ups 1:00 walking lunges WOD B Run to the hill (OR SIM

WARM UP (3-5:00) Standard warm up A) BUY IN (6:00) 6 min. AMRAP: 30 Jumping Jacks 10 Alternating Reverse Lunges 10 Alternating Single-Leg Deadlifts (hand support optional) B) CONDITIONING (3:00) Run t