Warmup Standard Boot Camp warm up
A) Buy in Tabata partner sit ups OR solo Russian twists
B) 10 min. AMRAP
10 plank push ups
250m run
20 hollow body rocks C) 8 min. AMRAP
5 burpee tuck jumps
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
Buy in: 30sec high knees, 30sec butt kicks, 30sec toy soldiers, 60sec 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 SIM
