Warm Up

20 German Arm Swings

20 Hip Openers

20 Glute Bridges

400m Run

5 rounds

7 Air Squats

3 Burpees

20 Second Plank

Daily WOD

1. WOD - EMOM 28 Min

Min 1- 10/8 Cal Row

Min 2- 12 Wall Ball

Min 3- 15 Sit Up

Min 4- Rest

Intent: Work fast and recover, do all sets unbroken.

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

Tabata Tuesday!!!

Goblet Squats
Box Step Up (6")

Burpee

Bike Sprint

Intent: Work Hard!




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