BOOTCAMPS

12m AMRAP
FOCUS: Mobility and Problem Areas: Shoulders, Ankles and Hips
»20y Bear Crawl (3 Pushups every 5 Hands)
»5 KB Squats with 5s Front Push Pause
»20y Crab Walk – at end hold top position for :20s
»5 LR DB Pull Across with Rear delt raise

RX = Modify to fit your skill/strength.
101 = Pullups -> Rows
Halfway = Modify 1 Skill or 1 Weight.
Plus = Use prescribed weights, no mods on skills unless listed.

3 Rounds at :45s each
FOCUS: CARDIO
»1 – Wall Sit :45s
»2 – Bicycles :45s
»3 – Ab Mats : 45s

KETTLEBELL BOXING

10 Two-Minute Rounds
R1: JAB/CROSS/GUT —– KB WARMUP
R2: JAB/CROSS/HOOK —– KB WARMUP
R3: LATERAL WALLBALL THROWS —– 5-8 KB Swing
R4: JAB/CROSS/SLIP/HOOK —– 5-8 KB Swing
R5: JAB/CROSS/KNEE —– 5-8 KB Double Press
R6: LATERAL WALLBALL THROWS —– 5-8 KB Double Press
R7: JAB/HOOK/SWITCH/JAB/HOOK —– 5 Heavy Situps
R8: FREE STYLE —– 5 Heavy Situps