BOOTCAMPS

10m AMRAP
FOCUS: Mobility and Problem Areas: Shoulders, Ankles and Hips
»10 Hollow Rocks
»10 Hollow Rock on Bar
»3 L/R 90/90 to Standing
»5 L/R BW SLDL

See COTD

3 Rounds – 20:10
FOCUS: Core
»Side Plank Thrusts
»MB Situp Throws
»Ring Knee Tucks

KETTLEBELL BOXING

4 1m Rounds // 8 Two-Minute Rounds

WU1: JAB —– HALOS
WU3: JAB/CROSS —– SQUAT ROCKS
WU4: HOOKS —– NECK STRETCH
R1: JAB/CROSS/BACK OFF —– 5-8 KB CHEST SWING
R2: JAB/CROSS/JAB —– 5-8 KB CHEST SWING
R3: PEG BOARD LEG RAISES  —– 5-8 SA KB CLEAN
R4: JAB/CROSS/HOOK/ELBOW —– 5-8 SA KB CLEAN
R5: JAB/CROSS/JAB/SLIP/HOOK —– 5-8 KB POWER SWINGS
R6: PEG BOARD LEG RAISES —– 5-8 KB POWER SINGS
R7: JAB/HOOK/SLIP/JAB/CROSS —– 10 SITUPS
R8: FREE STYLE —– 10 SITUPS