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  • Mike

SAT JAN 30 - 210130

A) Buy in Run to Oak Hill jumping jacks until all are here B) CONDITIONING 10 min. partner AMRAP:

P1: Bear crawl the hill, 5 sit ups at top w/feet uphill

P2: Trainer’s choice work (trainer will change movement every minute on the minute) C) CONDITIONING 8 min. partner AMRAP: P1: Run the hill, 5 sprawls at top P2: 10 scapular push ups, max v sit-ups D) Run entire hill E) Tabata X's and O's F) Cash out - Trainer's choice


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240422 - MON APR 22

Buy in: Tabata star jumps WOD A 10 min. AMRAP: 10 push ups 10 Renegade rows 10 burpees WOD B 12 min. AMRAP: 200m run 10 rail pull ups OR bench dips 20 sec. cumulative hold at top of pull up OR bottom

240420 - SAT APR 20

Warmup Standard Boot Camp warm up A) Buy in Run to Oak Hill B) 10 min. AMRAP 30 bicycle crunches Run the hill Run down 10 reverse lunge steps C) 10 min. AMRAP Quick side shuffle up the hill (stay low)

240418 - THU APR 18

Buy in: 1/2 Tabata squat, 400-meter run, 1/2 tabata squat (start second 1/2 tabata when second runner arrives) WOD A 2 min. plank hold THEN (no rest between) 8 min. AMRAP: 100m run 20 V sit-ups THEN (

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