Warmup Standard boot camp warmup
A) Buy in 1:00 – plank hold 1:00 – hollow hold 1:00 – flutter kicks 400-meter run
B) STRENGTH Bottom-to-bottom Tabata Squats 8 rounds of: 20-sec squats 10-sec bottom of squat hold
C) CONDITIONING 2 x AMRAP in 4:00, rest 1:00 in between 10 box jumps (mod: 10 step ups) 5 burpees over line (same motion as bar facing burpee, mod: burpee)
D) ACCESSORY: CORE Tabata hollow rock/v-sit hold 4 rounds of: 20-sec hollow rocks (mod. hollow hold) 10-sec rest 20-sec V-sit hold (mod: V-ups or suitcase crunches) 10-sec rest