Warm Up


20 German Arm Swings

20 Hip Openers

20 Glute Bridges


2 rounds

15 Banded GoodMorning

30 Second Plank

10 CandleSticks

10 Single Leg Glute Bridge (ea. leg)

Daily WOD

1. Strength - Deadlift- 8,6,4,8,6,4


Beat your first wave with your second.  Record Deadlift numbers in SugarWOD.

2. Conditioning- Partner WOD (You Go I Go)

3 rounds For Time:

50 Russian Kb Swings (70/55)

Between each round both partners will do 3 wall walks


THEN: Walk or jog 400m with a mount full of water immediately after finishing your last wall walks


Intent: Work fast and recover while your partner goes. Go heavy on the KB swing!!!



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. warm up WOD movements

Daily WOD

AMRAP 5 Min -

5 Sit Ups
5 Box Jumps

10 Burpees

Rest 2 Min x 4 Rounds

Intent: Do work, but also hold a sustainable pace.

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