BOOTCAMPS

10m AMRAP
»10 Dragonflys
»10 Double KB Swing
»1 Ladder In & Out with Overhead Power Jacks
»10 LR Reverse Russian Twists, weighted if possible

See COTD

2-3 Rounds – 3×15
FOCUS: Rehab
»Hammer Curls
»Band Pushdowns
»Facepulls
»Split Squats

KETTLEBELL BOXING

8 Two-Minute Rounds

R1: JAB/CROSS/BACK OFF —– 8 KB DEADLIFT
R2: JAB/CROSS/JAB —– 8 KB DEADLIFT
R3: RELEASE RUSSIAN TWIST  —– 5-8 SA KB CLEAN & PRESS
R4: JAB/CROSS/SLIP/HOOK/HOOK —– 5-8 SA KB CLEAN & PRESS
R5: JAB/CROSS/JAB/SLIP/HOOK —– 5-8 KB POWER SWINGS
R6: RELEASE RUSSIAN TWIST —– 5-8 KB POWER SINGS
R7: JAB/GUT/HOOK —– 10 FEET HOOKED OH SITUP
R8: FREE STYLE —– 10 FEET HOOKED OH SITUP