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  • Mike

TUE MAR 3 – 200303

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 walking lunges


WOD B Run to the hill OR 250m


WOD C

Hill sprint OR 100m run

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

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THU MAY 6 - 210506

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

WED MAY 5 - 210505

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 OR other core movement WOD B 15 min. AMRAP: 12 Box jumps 12 Pull Ups OR Renegade R