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  • Mike

SAT MAY 1 - 210501

Buy in: 2 min. plank hold, then Run to Oak Hill

WOD A

12 min. AMRAP:

Backward uphill run (run down normal)

20 air squats

20 walking lunge steps

WOD B

12 min. AMRAP:

Hill sprint

30 jumping squats

15 knees to elbow situps

5 pike push-ups

Cash out: Tabata scissor kicks with bottom of leg raise hold on breaks

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Standard boot camp warmup A) Buy in 1:00 – plank hold 1:00 – hollow hold 1:00 – flutter kicks 400-meter run B) STRENGTH Bottom-to-bottom Tabata Squats 8 rounds of: 20-sec squats 10-sec bottom of squat

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

Standard Warm up Buy in: Tabata of crunch ankle touches WOD A 400m run WOD B 45 sec. squat hold THEN 12 min. AMRAP: 100-150m run 10 walking lunges 10 window washer abs THEN 45 sec. squat hold WOD C Ta