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  • Mike

MON NOV 26 – 181126

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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Buy in: 400m run, hollow body rocks as runners return, keep going for 45s after last runner returns WOD A 6 min. AMRAP: 8 squat jumps (go for maximum height on ea. jump) 8 v sit ups 8 second squat hol