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  • Mike

SAT JAN 16 - 210116

Warmup Standard Boot Camp warm up

A) Buy in

Run to Oak Hill (or similar distance)

B) 10 min. AMRAP

30 bicycle crunches

Run the hill (0r similar)

Run down 1

0 reverse lunge steps

C) 10 min. AMRAP

Quick side shuffle up the hill (stay low)

5 burpees at the top

Run down

10 side plank rotations

D) 400m run, plank hold until all runners return and last runner has done at least 20 sec. hold

E) Cashout (if time allows)

3-6 min. trainer’s choice abs

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