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TUE OCT 30 – 181030

A) Buy in Run to Oak Hill

B) CONDITIONING 8 min. AMRAP: 15 traveling frog jumps Hill sprint 20 pogo jumps

C) CONDITIONING 10 min AMRAP: 20 prisoner good mornings 10 step-ups 10 squats 20 Cossack squats (10 per side)

D) ACCESSORY: ABS 4 rounds: 20s butterfly sit ups 10s rest 20s lying leg raise 10s rest


E) Cash Out 5 burpees Run hill all the way to 10th Street park path 5 burpees Run back (all do burpees at finish until last person returns)

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Warmup Standard boot camp warm up A) Buy in Run 400m B) STRENGTH: TRI/SHLD 6 rounds of: 30sec Pike Push ups 30sec Rest C) CONDITIONING 4 min. AMRAP: 18 bench dips 6 burpees -THEN- 250m run -THEN- Repe

FRI NOV 26 - 201126

Warmup Standard boot camp warm up A) Buy in (approx. 4 min.) 400m run Jumping jacks until all return 1 minute of bounding B) CONDITIONING (10 min.) 4x: :30 prisoner good mornings :30 jumping squats (G

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