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  • Mike
    • Jan 21, 2020

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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A) Buy in (approx 5 min) 1/2 tabata crab walk OR opposite arm/leg raise 400m run B) 10 min. AMRAP 10 bench dips 10 v sits 10 box jumps C) Tabata Burpees (4 min.) 8 rounds: 20s burpees 10s res

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