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  • Mike

SAT JUN 15 – 190615

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) 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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SAT JUN 12 -210612

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FRI JUN 11 - 210611

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 (go for maximum height on ea. jump) 8 v sit ups 8 second squat hol