Buy in: 1 min. group squat hold, 400m run, squat hold until last runner returns
WOD A
12 min. AMRAP:
250m run 20 mountain climbers
20 squats 20 KTE sit ups
WOD B
10 min.
10 pull ups
100m SPRINT (no jogging!)
10 step ups
10 wall push ups
Cash out: 1/2 tabata scissor kicks, 1/2 tabata alternating opposite toe touches (lower back must leave the ground)
Warmup Standard boot camp warm up A) Buy in 2-3x (6 min. cap) 100m run 30 side v-ups (15 per side) 30 jumping jacks B) CONDITIONING ...
Buy in : Tabata high knees (advanced: hands up over head) WOD A 7 min. AMRAP: 5 hand release push ups 10 sit ups 15 squats WOD B ...
Warmup Standard Boot Camp warm up A) Buy in Shuttle relay: P1: 2x50m shutttle sprint (25m down and back twice) P2: max clapping abs...