241216 - MON DEC 16

Warmup Standard boot camp warm up

A) Buy in

Tabata burpees

8 rounds of:

20sec burpees

10sec rest

B) STRENGTH

4 rounds:

45sec bench/wall push ups

15 sec rest

C) CONDITIONING

15 min. AMRAP:

400m run

12 Pike push ups

20 crunch ankle touches (per side)

D) STRENGTH

4 rounds:

30sec Bench Dips

30sec Renegade rows

30sec supermans

E) Cash out

4 rounds:

30sec straight arm plank

30sec forearm plank

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