THU AUG 9 – 180809

Mike
Aug 8, 2018
1 min read

Buy in: 100m shuttle (50m out/50m back) partner relay – tag off between run and crunch ankle touches until each has done both twice

WOD A 8 min. AMRAP: 10 side lunge steps (5 ea. direction) 20 scissor kicks 30 flutter kicks (30 per leg)

WOD B 400m run Tabata plank toe touches (start these with first runner back, other runners jump in as they return)

WOD C 10 min. AMRAP: 20 hollow body rocks 50m shuttle bear crawl (25m out/25m back) 10 v-sit ups

Cash out: Tabata supermans

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Warmup Standard boot camp warm up A) Buy in Run 400m B) STRENGTH: TRI/SHLD 6 rounds of: 30sec Pike Push ups 30sec Rest C) CONDITIONING 4 min. AMRAP: 18 bench dips 6 burpees -THEN- 250m run -THEN

OUTDOOR GROUP FITNESS

& PERSONAL TRAINING

"Making Atlanta stronger since 1996."

THU AUG 9 – 180809

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