MON SEP 23 – 190923

Mike

Sep 23, 2019

A) Buy in (approx 5 min) 1/2 tabata crab walk 400m run

B) 10 min. AMRAP 10 bench dips 10 v sits 10 box jumps

C) Tabata Burpees (4 min.) 8 rounds: 20s burpees 10s rest

D) 400m run (approx. 3 min.)

E) ACCESSORY: CHEST/BACK (4 min.) 4 rounds: 20sec. max scapular push ups 10sec. rest 20sec. max push ups 10sec. rest

F) Cash out (3- 6 min.) 3-6 min. abs, Trainer’s cholce

Recent Posts

Buy In : 100m high knees 1 min max lying leg raises WOD A 12 min AMRAP: Run 100 meters 25 pushups Run 100 meters 50 flutter...

Warmup Standard boot camp warm up A) Buy in Tabata burpees 8 rounds of: 20sec burpees 10sec rest B) STRENGTH 4 rounds: 45sec...

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...