WARM-UP / JOINT PREP

20 German Arm Swings

20 Hip Openers

20 Glute Bridges

400m run

2 rounds

20 Mountain Climbers

20 Jumping Jacks

10 Cal Bike Sprint


Review WOD movements

DAILY WOD

1.  Conditioning

6 Rounds

Min 1- 40 seconds of max Double Unders

Min 2- 40 seconds of max Athletic Burpees

Min 3- 40 seconds of max meter on rower


Rest 1 min

Intent: Be consistent and focus on your breathing. Work the full 40 seconds each round, 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 

AMRAP - 8 MIN (Partner WOD)

10 Cal Bike Sprint
8 Jumping Pull Up
10 Goblet Squat

rest 3 Min x3
Intent: Have fun.  Do work. Live forever.




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