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  • Mike

THU FEB 28 – 190228

Warmup Standard Boot Camp warm up


A) Buy in Tabata bounding


B) STRENGTH EMOM (Every Minute On The Minute) for 4 min.: :20 Hollow body hold 10 suitcase crunches Rest remainder of min.


C) CONDITIONING 12 min. AMRAP: Run 100m 12 burpees 12 Plank toe touches (per side) 12 jacknife sit ups (per side)


D) 8 min. AMRAP: 10 side plank rotations 10 plank push ups 250m run


E) Cash out Tabata v sit-ups

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240617 - MON JUN 17

Buy in: Tabata suitcase crunches WOD A 12:00 AMRAP: 12 pull ups OR renegade rows 12 pike push ups 250m run WOD B 12:00 AMRAP: 400m run 10 step ups 10 bench dips Cash out: 1:00 plank hold, 30sec superm

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