Warm Up



20 German Arm Swings

20 Hip Openers

20 Glute Bridges

400M Run


2 rounds

10 Inch Worm Push Up

15 Sit Ups

10 Scap Pull Up

10 Reverse Lunge Step

400M Run


Daily WOD



1 - Aerobic Capacity



Partner WOD:

1.5k Row

80 Pull Up

120 Push Up

160 Air Squats

1.5k Row



Intent: Murph prep! Work hard and switch with your partner, you should switch before you reach muscle failure.


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. 6 Rounds

Min 1- 10/8 Cal Bike Sprint
Min 2- 10 Russian KB Swings
Min 3- 10 Lunge Steps (5 ea. leg)


Intent: HARD WORK.

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