Warmup Standard boot camp warm up
A) Buy in 1/2 Tabata v-sit ups 1/2 Tabata hollow body rocks
B) CONDITIONING 12 min. Partner AMRAP: P1: Run 100m P2: Hollow body hold Before switching, P1 & P2: 12 partner push ups
C) CONDITIONING 4 min AFAP: 10 jumping squats, 10 sprawls, 10 side plank rotations, repeat Rest 30s 4 min. AFAP: 10 candlestick get ups, 10 star jumps, 10 suitcase crunches, repeat
D) Run 400m
E) Cash out Trainer’s choice :30 core work segments for 3-6 min. as time allows