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TUE SEP 18 – 180918

A) Buy in Tabata Suitcase crunches

B) CONDITIONING 12 min. AMRAP: 40 fast feet 40 mountain climbers 250m run

C) STRENGTH Tabata reverse lunges: 20sec reverse lunge 10sec rest

D) CONDITIONING 400m run

E) CONDITIONING 6 min. AMRAP: 12 squats 24 high knees 6 star jumps


F) Cash Out Tabata v-sit ups

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TUE DEC 1 - 201201

Buy in: 400m run WOD A 4 rounds of: 20 sec max pike pushups 10 sec plank hold 20 sec max alternating jumping lunges 10 sec lunge hold then Run 250m, rest exactly 2 min, then proceed to WOD B WOD B 4 r

MON NOV 30 - 201130

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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