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  • Mike

TUE DEC 15 - 201215

Buy In: 100m high knees / 1 min max leg lifts

WOD A

12 min AMRAP:

Run 100 meters

25 pushups

Run 100 meters

50 flutter kicks

Run 100 meters

100 mtn climbers

At 5 and 10 minutes: 1 min opposite hand / opposite toe lifts (while in plank)

WOD B

Tabata bench dips

WOD C

12 min AMRAP:

Run 250 meters

25 situps

Run 250 meters

50 Squats

Run 250 meters

100 jumping jacks

At 5 and 10 minutes: 1 min max side plank

Cash Out: 100m shuttle bear crawl (3 min cutoff)

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WARM UP (3-5:00) Standard Boot Camp warm up A) Buy in (4:00) Tabata of partner sit ups OR solo Russian twists B) CORE/CONDITIONING (11:00) 10 min. AMRAP: 10 plank push ups 250m run 20 hollow body r

Warmup Standard boot camp warm up A) Buy in (approx. 4 min.) 400m run Jumping jacks until all return 1 minute of bounding B) CONDITIONING (10 min.) 4x: :30 prisoner good mornings :30 jumping

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