BOOTCAMPS

12m AMRAP
FOCUS: Mobility and Problem Areas: Shoulders, Ankles and Hips
»5x5s Extend Plank Holds
»10 Laying Knees to Chest
»10 L/R Ring Mountain Climbers (Hands in Rings)
»5 L/R Kneeling to Step Ups

TABATA: Score is your lowest score for each.
»KB SA Swings (53/26)
»Ab Mats
»Double Unders or Single Unders
»Ring Pullups

RX = Scale to your skill level!
101 = Ring Pullups -> Ring Rows
Halfway = Modify 1 skill OR 1 weight.
Plus = Do as is with plus weights without modifying skills unless noted.

3 Rounds
FOCUS: CARDIO
»20 Star Jacks
»15 Pushups
»10 Wallballs

KETTLEBELL BOXING

4 1m Rounds // 8 Two-Minute Rounds

WU1: JAB —– HALOS
WU2: JAB/CROSS —– HIP HALOS
WU3: KNEES —– SQUAT ROCKS
WU4: HOOKS —– NECK STRETCH
R1: JAB/CROSS/BACK OFF —– 5-8 KB SQUAT
R2: JAB/CROSS/JAB —– 5-8 KB SQUAT
R3: 10/5 CALS ASS BIKE  —– 5 KB SQUAT CLEAN
R4: JAB/CROSS/ELBOW/HOOK —– 5 KB SQUAT CLEAN
R5: JAB/CROSS/KNEE/ELBOW —– 5-8 KB SCISSOR PRESS
R6: 10/5 CALS ASS BIKE —– 5-8 KB SCISSOR PRESS
R7: JAB/2x HOOK SAME SIDE —– 10 MB  SLAMS
R8: FREE STYLE —– 10 MB SLAMS