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  • Mike

TUE FEB 12 – 190212

Warmup Standard Boot Camp warm up


A) Buy in EMOM for 5 min. (5 rounds): 10 jumping squats rest remainder of ea. minute


B) 12 min. AMRAP 20 squats 20 prisoner good mornings 20 side v-sit ups (10 ea. side) 20 butterfly sit-ups


C) 12 min. AMRAP 10 broad jumps 20 step ups 30 lunge steps (up incline if possible)


D) Cash out 4 rounds of: 20 sec. suitcase crunches 10 sec. rest 20 sec. superman hold 10 sec. rest

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FRI JAN 22 - 210122

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:

THU JAN 21 - 210121

Buy in: Tabata mountain climbers WOD A 1 min. group squat hold THEN (without break) 12 min AMRAP: 400-meter run 20 squat side steps (10 each direction) 20 step ups THEN (after 12 min., without break)

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