Warm Up

20 German Arm Swings

20 Hip Openers

20 Glute Bridges

400m Run

3 Rounds

10 Strict Toe 2 Bar

5 Ball Slam

10/8 Cal Bike Sprint

30 Second Squat Hold


Daily WOD

1. Strength - Front Squat @2211

E(2rd)MOM

5,5,5,5,5

Building to a heavy set

2. AMRAP 22 Min- Partner WOD (you go, I go)

250m Run

9 Box Jump Over

6 Toe 2 Bar

3 Front Squat (95/65)

Intent: Work fast and recover while your partner works. This should be hard!

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

1. 5 Minutes- 

Plank- 30 seconds on 30 second off

2. AMRAP 4 Minutes
8 Russian KB Swing

6 Sit Up
4 Lunge Steps (ea. leg)

rest 3 minutes x3

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




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