Tuesday 9/11/18

BOOTCAMPS

3 Rounds
FOCUS: Mobility and Problem Areas: Shoulders, Ankles and Hips
»10 Inchworms
»10 Banded Facepull and Scarecrow
»10 Kickthroughs
»10 Alt SL Squats

Conditioning of the Day RX

1 Round – No Time Limit – Finish it.
»(Flight) 11 Pullups and Ring Dips
»(Flight)175 Single Unders
»(Flight) 77 Alt SA KB Swings
»(Flight) 93 Wallball Squats

EMOTM 6-10
FOCUS: Skill Practice
»1 Turkish Get-Up

KETTLEBELL BOXING

10 Two-Minute Rounds
R1: JAB/CROSS/MOVE —– KB WARMUP
R2: JAB/CROSS/HOOK —– KB WARMUP
R3: PEG BOARD LEG RAISES —– 5-8 POWER SWINGS
R4: JAB/JAB/CROSS/SLIP/2XHOOK —– 5 HEAVY SWINGS
R5: JAB/JAB/CROSS/KNEE/GUT —– 5-8 POWER SWINGS
R6: PEG BOARD LEG RAISES —– 5 HEAVY SWINGS
R7: JAB/HOOK/SWITCH/JAB/HOOK —– 5 2KB PUSH PRESS
R8: FREE STYLE —– 5 2KB JERK