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  • Mike

SAT MAR 14 – 200314

Buy in: Tabata Top to Top pushups


WOD #1 (16 min.) 12 min AMRAP: 10 squats Bear Crawl the Hill 5 incline situps

Run 400m at halfway mark.

At end of WOD – tabata mtn climbers


WOD #2 (16 min.) 12 min AMRAP: 3 Hatemakers Lunge up the hill Side lunge down the hill

Run 250m at 6 min to go

At end of WOD, tabata flutter kicks


Cash out: 5 min. abdominal work (trainer’s choice)

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Buy in: Tabata squats WOD A 12 min. AMRAP: 10 Star jumps 10 Burpees 200-250 meter run Pause at 6 min. for 30 v-situps WOD B 15 min. AMRAP: 12 Box jumps 12 Pull Ups 250-meter run Pause at 7 min. for 30

Warmup Standard Boot Camp warm up A) Buy in EMOM for 5 min. (5 rounds): 10 jumping squats Rest remainder of ea. minute B) 12 min. AMRAP 20 squats 20 prisoner good mornings 20 side v-sit up

Warmup Standard boot camp warm up A) Partner Buy in (approx. 6 min.) P1: 100m shuttle sprint (50m out and back) P2: 8 fast sit-ups, then high knees until partner is back Go until each has run 3 times