BOOTCAMP
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COTD
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With a Partner of Equalish Strength/Skill, Complete the following.
1: 600y Farmer Carry
2: 50 Over The Shoulders
3: 200y HEAVY Sandbag Carry without it touching the ground – if it does, you owe 5 Burpees.
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Remaining Time AMRAP
1: AMRAP Pullups or Ring Rows
2: 10 Dragonflys/Leg Raises
3: 15/11 Cal Ski

KETTLEBELL BOXING

Round 1
S: STRAIGHT PUNCHES
Jab // Jab/Cross // Hook/Hook
10 Squat Rows
Bird Dogs

Round 2
S: STRAIGHT/STRAIGHT/GUT/GUT
Jab //Jab/Cross // Jab/Cross/Body Hook
10-15 KB Pushups
Paused Bicycles

Round 3
S: 2 QUICK HOOKS (LL/RR/RL/LR) / 10 Guts
Jab/Cross // Jab/Cross/Hook // Jab/Cross/Hook/Elbow
10 Squat Rows
Band Rotations

Round 4
5x Jab // 5x Cross // 5x Hook
Jab/Hook/Elbow // Jab/Gut/Hook
10-15 KB Pushups
Deadbugs

Round 5
FREESTYLE
FREESTYLE
2m KB Walking Lunges
Side Knee Tucks