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TUE FEB 19 – 190219

Warmup Standard boot camp warm up


A) Buy in Lunge meet and greet Everyone spreads out, then lunge walks until everyone has lunge walked up to everyone else and fist bumps/shakes hands with every class member

B) CONDITIONING 10 min. AMRAP: 250m run 30 sec. plank hold (ea. person counts for themselves) 40 mountain climbers

C) STRENGTH Bottom to bottom tabata squats: 8 rounds of: 20s squats 10s squat hold

D) CONDITIONING 6 min. AMRAP: 60 hign knees 10 box jumps (mod: 20 step ups) 20 Russian twists (10 per side)


E) ACCESSORY: ABS 3x 1:00 – hollow hold 1:00 – lying leg raise

F) Cash out 250-400m run, as time allows

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Buy in: 400m run WOD A 4 rounds of: 20 sec max pike pushups 10 sec plank hold 20 sec max alternating jumping lunges 10 sec lunge hold then Run 250m, rest exactly 2 min, then proceed to WOD B WOD B 4 r

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