BOOTCAMPS

12m AMRAP
FOCUS: Mobility and Problem Areas: Shoulders, Ankles and Hips
»5 LR 3s Hold PVC Pipe External Rotations of Shoulder
»10 Band Y Pulls and Squat
»10 LR Seated Hip 90/90s and to Kneeling
»10 LR Split Squats Light offset Split Squat

Conditioning of the Day RX

6 Rounds
»40m Sandbag Front Carry
»1 TGU
»10 Single DB Double Hand Thruste
»20 Double Under or 60 Single Under

TABATA
FOCUS: CARDIO
»1 – Ring Mountain Climbers
»2 – WB Quick Steps
»3 – MB Slams

KETTLEBELL BOXING

10 Two-Minute Rounds
R1: JAB/CROSS/GUT —– KB WARMUP
R2: JAB/CROSS/HOOK —– KB WARMUP
R3: PEG BOARD LEG RAISES —– 5-8 SA Deadlift
R4: JAB/CROSS/SLIP/HOOK —– 5-8 SA Deadlift
R5: JAB/JAB/CROSS/KNEE —– 5 KB Clean and Squat
R6: PEG BOARD LEG RAISES —– 5 KB Clean and Squat
R7: JAB/HOOK/SWITCH/JAB/HOOK —– 5 Heavy Situps
R8: FREE STYLE —– 5 Heavy Situps