WarmupStandard boot camp warm up
A) Buy in Duck walk meet and greet Everyone spreads out, then duck walks until everyone has duck walked up to everyone else and fist bumps/shakes hands with every class member
B) CONDITIONING 400m run
C) STRENGTH Tabata reverse lunges THEN 1:00 bottom of the squat hold
D) CONDITIONING AMRAP in 10-12:00 8 box jumps (mod: 16 step ups) 10 air squats 200-250m run
E) ACCESSORY: ABS 4x :30 Russian twists :30 straight leg sit-ups
F) Cash out 1/2 Tabata pogo jumps THEN 1-2:00 plank hold, if time allows