Main – Boot Camp

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Warm-up

hole hold with med ball relay (No Measure)

A group of athletes in a cirlce hold the bottom of a squat & pass a med ball as many times as possible while one athlete in the center performs a skill for as many unbroken reps as possible(ie plate pinches, DU, etc).

Warm-up

Tug of war (No Measure)

self explanatory!

Metcon

Metcon (Time)

4 RDS

20 GI Janes
run 800m
*rest 1 min*