THU MAR 4 - 210304

Mike
Mar 3, 2021
1 min read

Standard Boot Camp warm up

A) Buy in

Tabata partner sit ups OR solo Russian twists

B) 10 min. AMRAP

10 plank push ups

250m run

20 hollow body rocks

C) 8 min. AMRAP

5 burpee tuck jumps

10 plank toe touches

100m run

D) 4 rounds

:30 ea. of:

Hollow body hold

Crunch ankle touches

KTE sit ups

E) Cash out

400m run

Plank hold

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Buy in: Trainer’s choice tabata ab work CONDITIONING 24 min. AMRAP: 20 squats 5 burpees 20 sit ups 5 burpees 20 alternating lunges 5 burpees 20 mountain climbers (20 reps per leg) 5 burpees 20m bear c

260310 - TUE MAR 10

Buy in: 30s high knees 30s butt kicks 30s toy soldiers 30s inchworms WOD A 3x 1:00 bicycle crunches 1:00 air squats 1:00 step-ups 1:00 walking lunges WOD B Run to the hill OR similar WOD C 10 min.

260309 - MON MAR 9

Buy in: Tabata hollow body hold WOD A Tabata sit ups 400m run WOD B 6 min. AMRAP: 20 step ups 20 wall push ups 20 supermans WOD C Tabata star jumps 400m run WOD D 6 min. AMRAP: 20 leg raises 20 s

OUTDOOR GROUP FITNESS

& PERSONAL TRAINING

"Making Atlanta stronger since 1996."

THU MAR 4 - 210304

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