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WED SEP 23 – 200923

Warmup Standard boot camp warm up


A) Buy in Tabata Crunch ankle touches


B) 15 min. partner workout: P1: Run 250m P2: Max situps switch THEN P1: Run 250m P2: Max push ups switch THEN P1: Run 100m P2: Max rail pull ups (MOD: renegade rows) switch THEN repeat cycle from the top


C) Death by Burpees (15 min.) Min. 1: Perform one burpee, rest remainder of min. Min. 2: Perform two burpees, rest remainder of min. Min, 3: Perform three burpees, rest remainder of min. …etc…continue pattern until unable to repeat the required amount. After failure, switch to half burpees/half squats for the remaining rounds.


D) Cash out: 1/2 tabata scissors

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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 squat

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