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  • Mike

TUE OCT 13 – 201013

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)


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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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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