Warm Up



20 German Arm Swings

20 Hip Openers

20 Glute Bridges

400M Run


2 rounds

20 Jumping Jacks

15 Sit Ups

10 Inch Worms

30 second Plank



Daily WOD



1 - Aerobic Capacity



4 Rounds:

400m Run

21 Squats

15 Push Ups

9 Pull Ups

Rest 2 Minutes between rounds.



Intent: Murph prep! Find a consistent pace for your runs and go unbroken on the movements. Each round should be identical


Mobility / Cool Down

With a foam roller:
– T-Spine Reach / T-Spine Smash
– Rear Delt / Lat Insertion Point Smash
– Quad Roll Out
Childs / Cobra / Million Dollar Pose
Couch Stretch – 1 min each leg

Okie Bootcamp

Warm Up / Joint Prep

As A Group… 10 minutes

a. 20 German Arm Swings
b. 20 Hip Openers
c. 20 Glute Bridges
d. Run 250M
e. warm up WOD movements

Daily WOD

1. 21-15-9

Row For Calories
Air Squats
Sit Ups
Ring Rows





Intent: HARD WORK.

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