BOOTCAMPS

3 Rounds
FOCUS: Mobility and Problem Areas: Shoulders, Ankles and Hips
»10 Inchworms with Rotations
»10 Banded Facepull and Scarecrow and OH Squat
»10 Pushup and Kickthroughs
»10 Alt SL Squats Hold Shifts

Conditioning of the Day RX

ROLL A DICE
FOCUS: CARDIO
»1 – Agility Ladder In and Outs
»2 – Agility Ladder Lateral Cross Overs
»3 – Agility Ladder Linear in and Outs
»4 – Mountain Climbers
»5 – Bicycles
»6 – Star Jacks

KETTLEBELL BOXING

10 Two-Minute Rounds
R1: JAB/CROSS/MOVE —– KB WARMUP
R2: JAB/CROSS/HOOK —– KB WARMUP
R3: PEG BOARD LEG RAISES —– 5-8 POWER SWINGS
R4: JAB/JAB/CROSS/SLIP/2XHOOK —– 5 HEAVY SWINGS
R5: JAB/JAB/CROSS/KNEE/GUT —– 5-8 POWER SWINGS
R6: PEG BOARD LEG RAISES —– 5 HEAVY SWINGS
R7: JAB/HOOK/SWITCH/JAB/HOOK —– 5 2KB PUSH PRESS
R8: FREE STYLE —– 5 2KB JERK