BOOTCAMPS

12m AMRAP
FOCUS: Mobility and Problem Areas: Shoulders, Ankles and Hips
»5×5 LR Hip Banded Lateral Step Outs, 5 Pushups at End.
»5 LR 90/90 Tall Kneeling with MB
»FAIL Hanging Activations (Feet on Ground – Lift feet if possible to Hollow)
»15 Bent Over Band Rear Delt Flys into a forward and back position

RX = Scale to your skill level!
101 = Hip Banded Burpee -> Burpee // T2B -> Floor Leg Raises
Halfway = Modify 1 skill OR 1 weight.
Plus = Do as is with plus weights without modifying skills unless noted.

3 Rounds at :45s each
FOCUS: CARDIO
»1 – ASS BIKE :5/10 Cal
»2 – JUMP SQUAT 15
»3 – PLANK JACKS 30

KETTLEBELL BOXING

4 1m Rounds // 8 Two-Minute Rounds

WU1: JAB —– HALOS
WU2: JAB/CROSS —– HIP HALOS
WU3: KNEES —– SQUAT ROCKS
WU4: HOOKS —– NECK STRETCH
R1: JAB/CROSS/GUT —– 5-8 BOTTOM UP PRESS
R2: JAB/CROSS/HOOK —– 5-8 BOTTOM UP PRESS
R3: LATERAL WALLBALL THROWS —– 5-8 KB Swing
R4: JAB/CROSS/SLIP/HOOK —– 5-8 KB Swing
R5: JAB/CROSS/KNEE —– 5-8 KB Double Press
R6: LATERAL WALLBALL THROWS —– 5-8 KB Double Press
R7: JAB/HOOK/SWITCH/JAB/HOOK —– 5 Heavy Situps
R8: FREE STYLE —– 5 Heavy Situps