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TUE JAN 21 – 200121

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

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Buy in: Tabata squats WOD A 12 min. AMRAP: 10 Star jumps 10 Burpees 200-250 meter run Pause at 6 min. for 30 v-situps WOD B 15 min. AMRAP: 12 Box jumps 12 Pull Ups 250-meter run Pause at 7 min. for 30

TUE NOV 24 0- 201124

A) Buy in Run to Oak Hill B) CONDITIONING 8 min. AMRAP: 15 traveling frog jumps Hill sprint 20 pogo jumps C) CONDITIONING 10 min AMRAP: 20 prisoner good mornings 10 step-ups 10 squats 20 Cossack squat

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