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  • Mike

TUE MAR 26 – 190326

WarmupStandard boot camp warm up

A) Buy in 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 400m run

C) STRENGTH Tabata reverse lunges THEN 1:00 bottom of the squat hold

D) CONDITIONING AMRAP in 10-12:00 8 box jumps (mod: 16 step ups) 10 air squats 200-250m run

E) ACCESSORY: ABS 4x :30 Russian twists :30 straight leg sit-ups


F) Cash out 1/2 Tabata pogo jumps THEN 1-2:00 plank hold, if time allows

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240516 - THU MAY 16

Warmup Standard boot camp warm up A) Buy in: 1/2 Tabata v-sit ups 1/2 Tabata hollow body rocks B) CONDITIONING 12 min. Partner AMRAP: P1: Run 100m P2: Hollow body hold Before switching, P1 & P2: 1

240515 - WED MAY 15

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 OR Renegade Rows (12 per side) 250-m

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