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Mike

TUE JUN 2 – 200602

Buy in: 30s high knees, 30s butt kicks, 30s toy soldiers, 30s inchworms


WOD A

3x 1:00 bicycle crunches 1:00 air squats 1:00 step-ups 1:00 walking lunges


WOD B

Run to the hill (or similar distance)


WOD C

10 min.

8 burpees

16 hollow body rocks Hill sprint (or similar)


Cash out: 3:00 in hollow hold, if you break the hold do sprawls for the remaining time

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241213 - FRI DEC 13

Warmup Standard Boot Camp warm up A) Buy in Run to Oak Hill (or similar distance) B) 10 min. AMRAP 30 bicycle crunches Run the hill...

241210 - TUE DEC 10

Standard warm up (about 4 min.) Buy In (2 min.): 1 min jumping jacks / 1 min hands up high knees WOD A (19 min. PARTNER WOD) 19 min...

241209 - MON DEC 9

Buy in: Tabata hollow body hold WOD A Tabata sit ups THEN 400m run WOD B 6 min. AMRAP: 20 step ups 20 wall push ups 20 supermans ...

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