BOOTCAMPS

10m AMRAP
FOCUS: Mobility and Problem Areas: Shoulders, Ankles and Hips
»5 SLOW Foam Roller Roll-Outs
»:30s Wall Sit
»5 LR Kick Throughs
»15 Band Pull Throughs

See COTD

3 Rounds – 20:10
FOCUS: CORE
»Bomb Situps
»MB Rotational Passes
»Band Anti-Rotation

KETTLEBELL BOXING

4 1m Rounds // 8 Two-Minute Rounds

WU1: JAB —– HALOS
WU2: JAB/CROSS —– SQUAT ROCKS
WU4: HOOKS —– NECK STRETCH
R1: JAB/CROSS/BACK OFF —– 5-8 KB BU PRESS
R2: JAB/CROSS/HOOK —– 5-8 KB BU PRESS
R3: :60s PLANK  —– 5 KB SA FRONT RACK SQUATS
R4: JAB/CROSS/JAB/ELBOW —– 5 KB SA FRONT RACK SQUATS
R5: JAB/CROSS/HOOK/ELBOW —– 5-8 KB SA SWINGS
R6: :60s PLANK —– 5-8 KB SA SWINGS
R7: JAB/KNEE/HOOK/HOOK —– 10 KB SITUPS
R8: FREE STYLE —– 10 KB SITUPS