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Mike
Sep 30, 2019

MON SEP 30 – 190930

Warmup Standard boot camp warm up

A) Buy in 4-5 min. 200-meter run 20 arm circles (10 forward/10 backward) 20 jumping jacks 10 star jumps

B) STRENGTH EMOM (Every min. on the minute for 8 min. (8 rounds): 6-10 horizontal railing pull ups 6-10 push ups

C) CONDITIONING AMRAP in 12:00 Hill sprint or 200-meter run 10 box jumps 10 bench dips

D) ACCESSORY: ABS 3x 1:00 hollow hold 1:00 Reverse crunch w/hip raise


E) Cash out 400-800m run, as time allows

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