BOOTCAMPS

12m AMRAP
FOCUS: Mobility and Problem Areas: Shoulders, Ankles and Hips
»5×5 LR Hip Banded Lateral Step Outs
»5 LR 90/90 Tall Kneeling
»FAIL Hanging Activations (Feet on Ground)
»15 Bent Over Band Rear Delt Flys

RX = Scale to your skill level!
101 = Ropes -> 15 Ring Rows // HSPU -> Hand Release Pushups
Halfway = Modify 1 skill OR 1 weight.
Plus = Do as is with plus weights without modifying skills unless noted.

3 Rounds at :45s each
FOCUS: CORE
»1 – Glute Bridge Windmills :45s
»2 – Plank Rotations :45s
»3 – Plank Reach Unders : 45s
»4 – Plank Reach Unders : 45s

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/GUT —– 5-8 BOTTOM UP PRESS
R2: JAB/CROSS/HOOK —– 5-8 BOTTOM UP PRESS
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