MON NOV 26 – 181126

Mike
Nov 26, 2018
1 min read

Warmup Standard boot camp warm up

A) Buy in Run 400m

B) STRENGTH: TRI/SHLD 6 rounds of: 30sec Pike Push ups 30sec Rest

C) CONDITIONING 4 min. AMRAP: 18 bench dips 6 burpees -THEN- 250m run -THEN- Repeat 4 min. AMRAP

D) STRENGTH: chest/back 6 rounds of: 20sec scapular push ups 10sec rest 20sec push ups 10 sec rest

E) CONDITIONING 800m run

F) Cash out Tabata Bicycle Crunch

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260727 - MON JULY 27

Buy in: Tabata Reverse Crunch with Hip Raise WOD A (TRIS/SHLD) 12 min. AMRAP: 10 bench dips 10 pike push ups 50m run WOD B Tabata Lying Leg Raise WOD C (chest/back) 10 min. AMRAP: 8 plyometric p

260724 - FRI JUL 24

Warmup Standard boot camp warm up A) Buy in Tabata mountain climbers B) CONDITIONING 12 min. AMRAP 250-meter run 10 walking lunge steps 10 Cossacks (alternating 5 per side) 10 good mornings 10 box s

OUTDOOR GROUP FITNESS

& PERSONAL TRAINING

"Making Atlanta stronger since 1996."

MON NOV 26 – 181126

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