WED SEP 30 – 200930

Mike
Sep 30, 2020
1 min read

A) Buy in Tabata mountain climbers

B) CONDITIONING 8-round Tabata push ups -rest 1:00 – 8-round Tabata railing pull up OR renegade rows (1/2 of group may start on pull ups if not enough room for everyone to do pull ups at same time.)

C) ACCESSORY: shoulders/core 6 min.: 30 sec. max pike push ups 30 sec. plank hold 30 sec. hollow body hold

D) CONDITIONING 10 min. AMRAP: 100-meter backward/forward shuttle run (50m backward out/50m forward back) 2 Bear crawl squares 6 inchworms 12 bench dips

E) Cash out 400m run

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Buy in: 400m run, hollow body rocks as runners return, keep going for 45s after last runner returns WOD A 6 min. AMRAP: 8 squat jumps (go for maximum height on ea. jump) 8 v sit ups 8 second squat ho

260608 - MON JUN 8

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260605 - FRI JUN 5

Warmup Standard boot camp warm up A) Buy in Tabata mountain climbers OR window washer abs B) CONDITIONING 12 min. AMRAP: 250-meter run 10 walking lunge steps 10 Cossacks 10 prisoner good mornings 10

OUTDOOR GROUP FITNESS

& PERSONAL TRAINING

"Making Atlanta stronger since 1996."

WED SEP 30 – 200930

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