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  • Mike

TUE NOV 19 – 191119

Warmup Standard boot camp warm up


A) Buy in Lunge meet and greet Everyone spreads out, then lunge walks until everyone has lunge walked up to everyone else and fist bumps/shakes hands with every class member. CATCH: you may not start by lunge walking in the same direction as the person that starts next to you.

B) CONDITIONING 10 min. AMRAP: 250m run 30 sec. plank hold (ea. person counts for themselves) 40 mountain climbers

C) STRENGTH Bottom to bottom tabata squats: 8 rounds of: 20s squats 10s squat hold

D) CONDITIONING 6 min. AMRAP: 60 hign knees 10 box jumps (mod: 20 step ups) 20 Russian twists (10 per side)


E) ACCESSORY: ABS 3x 1:00 – hollow hold 1:00 – lying leg raise

F) Cash out 250-400m run, as time allows

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