• Mike

THU MAY 13 - 210513

Buy in: Partner relay: Partner 1 - sprints 50m out/50m back Partner 2 - maximum opposite hand to toes (alternating) Go until each has done sprint and sit ups twice WOD A Tabata side to side mountain climbers WOD B 10 min. AMRAP: 20 side power step ups (stand with side to wall, step with same foot for 10 and switch) 20 suitcase crunches 20 renegade rows WOD C 3 rounds of: 30 sec. pike push ups 30 sec. max box jumps 30 sec. max bench dips 30 sec. rest WOD D Tabata window washer abs Cash out: 400m run

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WARM UP (3-5:00) Standard warm up A) BUY IN (6:00) 6 min. AMRAP: 30 Jumping Jacks 10 Alternating Reverse Lunges 10 Alternating Single-Leg Deadlifts (hand support optional) B) CONDITIONING (3:00) Run t

Buy In: Tabata Tuck Jumps WOD A 15 min. AMRAP: 10 Burpee Broad Jumps 20 Fire Hydrants (10 per leg) 20 V-ups 10 Plank Pushups 100m Run (50m out and back) At 11, 7 & 3 min. to go – everyone must complet

A) Buy in Tabata mountain climbers B) CONDITIONING 8-round Tabata push ups -rest 1:00 – 8-round Tabata railing pull up (1/2 of group may start on pull ups if not enough room for everyone to do pull u