BOOTCAMP

COTD

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3 Rounds
15/12 Cals Assault Bike
6 TGU
25 Ring Rows or 25 Ring Pullups (Jumping Allowed)

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With a Partner:
1: 150 Pushups
2: 150 Hanging Leg Raises
3: 150 Jump Squats

KETTLEBELL BOXING

Round 1
JAB/CROSS
JAB/CROSS/LEAD HOOK
8 KB POWER SWINGS
RUSSIAN TWISTS
:30S ME PLANK

Round 2
JAB BODY/CROSS HEAD
JAB/CROSS/LEAD UPPERCUT/CROSS
8 KB Z PRESS DOUBLE PRESS
TOE TOUCHES
:30S ME PLANK

Round 3
JAB/REAR HOOK HEAD
JAB/REAR UPPERCUT/LEAD UPPERCUT
8 KB POWER SWINGS
MOUNTAIN CLIMBERS ACROSS BODY
:30S ME PLANK

Round 4
CROSS BODY/LEAD HOOK HEAD
LEAD HOOK BODY/LEAD HOOK HEAD/LEAD UPPERCUT
8 KB Z PRESS DOUBLE
WEIGHTED SITUP — :30S ME PLANK

Round 5
LEAD HOOK HEAD/LEAD HOOK BODY
FREESTYLE
AMRAP1st min PUSHUPS SHOULDER TAPS
HOLLOW HOLD — :30S ME PLANK