BOOTCAMP
CONE GAME
Penalty: 3 Burpees
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COTD
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BURN AND STRENGTH
IN A TEAM of 3 – you have :60s to do 1 then you rotate.
1: Bike 100 Cals (GOAL)
2: 10 Weighted Pushups
3: 5-10 Pullups or Ring Rows
KETTLEBELL BOXING
Round 1
JAB/CROSS
JAB/CROSS/LEAD HOOK
8 KB SQUAT CLEAN
TOE TOUCHES
:HOLLOW HOLD
Round 2
JAB BODY/CROSS HEAD
JAB/CROSS/LEAD UPPERCUT/CROSS
8 KB LR SIDE SWINGS
PLANK JACKS
:30S HOLLOW HOLD
Round 3
JAB/REAR HOOK HEAD
JAB/REAR UPPERCUT/LEAD UPPERCUT
8 KB SQUAT CLEANS
AB MATS
:30S HOLLOW HOLD
Round 4
CROSS BODY/LEAD HOOK HEAD
LEAD HOOK BODY/LEAD HOOK HEAD/LEAD UPPERCUT
8 KB SIDE SWINGS
OH SITUP — :30S HOLLOW HOLD