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  • Mike

THU SEP 17 – 200917

Buy In: Tabata side to side mountain climbers / 2 pushups during breaks for more work!!


WOD A 5 min AMRAP: 15 lunge steps 15 squats


WOD B 5 min AMRAP: 15 situps 15 plank pushups


WOD C 5 min AMRAP: 100m run 15 jumping jacks


WOD D 5 min AMRAP: 10 lunge steps 10 squats 10 situps 10 plank pushups 10 jumping jacks


Cash out: Tabata KTE situps / 2 leg lifts on breaks for more work!

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240220 - TUE FEB 20

Warmup Standard boot camp warmup A) Buy in 1:00 – plank hold 1:00 – hollow hold 1:00 – flutter kicks 400-meter run B) STRENGTH Bottom-to-bottom Tabata Squats 8 rounds of: 20-sec squats 10-sec bottom o

240219 - MON FEB 19

Warm up: Standard warm up Buy in: 4-5 min. 200-meter run 20 arm circles (10 forward/10 backward) 20 jumping jacks 10 star jumps A) STRENGTH EMOM Every min. on the minute for 8 min. (8 rounds): 5-10 ho

240216 - FRI FEB 16

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 sc

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