Warmup Standard boot camp warm up
A) Buy in (approx. 4 min.)
400m run Jumping jacks until all return
1 minute of bounding
B) CONDITIONING (10 min.)
4x:
:30 prisoner good mornings
:30 jumping
Buy in: Partner relay – Partner 1: sprints 50m out/50m back Partner 2: maximum sit ups. Go until each has done sprint and sit ups twice WOD A Tabata burpees WOD B 10 min. AMRAP: 20 star jumps 20 V-sit
Standard boot camp warmup
A) Buy in
1:00 – plank hold
1:00 – hollow hold
1:00 – flutter kicks
400-meter run
B) STRENGTH
Bottom-to-bottom Tabata Squats
8 rounds of:
20-sec squats
10-sec botto