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WED DEC 16 - 201216

Warmup Standard Boot Camp warm up

A) Buy in

Shuttle relay:

P1: 2x50m shutttle sprint (25m down and back twice)

P2: max clapping abs

Keep going until everyone has done everything 3 or more times.

B) 10 min. AMRAP

Run 400m

16 box jumps (mod: step ups)

8 frog jumps

C) 800m run


D) 6 min. AMRAP

5 rail pull ups (may sub 10 renegade rows OR 5 scapular push ups)

10 push ups

15 squats

E) Cash out

3-6 min. trainer’s choice abs

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