BOOTCAMP

COTD

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Based on Skill Level – Run 1 Mile, 3/4 or 1/2 Mile – 10m CAP
1 Mile = 6 Laps around field
3/4 Mile = 4.5 Laps around field
1/2 Mile = 3 Laps around field

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With a Partner, AMRAP4
1: 40y Sandbag Carry
2: 8 Box Jumps
3: 10 MB Situp Throws

KETTLEBELL BOXING

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

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

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

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

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