Warmup Standard Boot Camp warm up
A) Buy in
Run to Oak Hill (or similar distance)
B) 10 min. AMRAP
30 bicycle crunches
Run the hill (or similar)
Run down
10 reverse lunge steps
C) 10 min. AMRAP
Quick side shuffle up the hill (stay low)
5 burpees at the top
Run down
10 side plank rotations
D) 400m run, plank hold until all runners return and last runner has done at least 20 sec. hold
E) Cashout (if time allows) 3-6 min. trainer’s choice abs
mike78511
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