BOOTCAMPS

12m AMRAP
FOCUS: Mobility and Problem Areas: Shoulders, Ankles and Hips
»5x8s Extend Plank Holds
»10 Hanging Leg Raise/Knee to Chest/T2B
»10 Atomic Pushup
»5 L/R Kneeling to Step Ups with MB

22m TOTAL Time Limit
4 Rounds
»25 DU OR 75 SU
»25 Ab Mats
»25 Wallball Squats

Rest 2m

1 Round for Time: (+ does 75 reps unpartitioned)
»50 DU OR 150 SU
»50 Ab Mats
»50 Wallball Squats

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

3 Rounds
FOCUS: CARDIO
»20 Mini Hurdle Lateral Leg Lifts
»15 Mini Hurdle Lateral Hops
»10 Mini Hurdle Lateral Burpees

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