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  • Mike

MON SEP 16 – 190916

Buy in: 1 min. alligator walk, 1 min. crab walk, 1 min. straight arm plank

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

WOD B 400 min. run Tabata sit ups Start the tabata when the first runner returns, have others jump in as they arrive

Cash out: Tabata pull ups/trainer choice abs switch between pull ups and ab work every other interval

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FRI JUN 18 - 210618

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 prisoner good mornings 1

THU JUN 17 - 210617

Buy in: Tabata mountain climbers WOD A 1 min. group squat hold THEN (without break) 12 min AMRAP: 400-meter run 20 squat side steps (10 each direction) 20 step ups THEN (after 12 min., without break)

WED JUN 16 - 210616

Warmup Standard boot camp warm up A) Buy in Tabata Crunch ankle touches B) 15 min. partner workout: P1: Run 250m P2: Max situps, switch THEN P1: Run 250m P2: Max push ups, switch THEN P1: Run 100m P2: