Warmup: Standard boot camp warm up
A) Buy in (2-3 min.) Duck walk meet and greet Everyone spreads out, then duck walks until everyone has duck walked up to everyone else and fist bumps/shakes hands with every class member
B) CONDITIONING (2-4 min.) 400m run
C) STRENGTH (5:00) Tabata reverse lunges THEN 1:00 bottom of the squat hold
D) CONDITIONING (10-12:00) AMRAP in 10-12:00 8 box jumps (mod: 16 step ups) 10 air squats 200-250m run
E) ACCESSORY: ABS (4:00) 4x :30 Russian twists :30 straight leg sit-ups
F) Cash out (3-4 min.) 1/2 Tabata pogo jumps THEN 1-2:00 plank hold, if time allows