Warm Up

 

20 German Arm Swings

20 Hip Openers

20 Glute Bridges

400m Run

 

3 rounds

15 Band Pull Aparts

10 Hang Muscle Clean

5 Inch Worm Push Ups


Daily WOD

1. Strength - Push Press

E(2rd)MOM

8,8,6,6,4,4

2. Partner WOD: 10 Rounds total

 

12/10 Cal Bike

8 Hang Power Clean (135/95)

6 Bar Over Burpee


 

 

Intent: Pick a weight you can do all sets unbroken. Partner 1 does a full round followed by partner 2 doing a full round.

 

 

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 12 Min - Partner WOD (You Go, I Go)

9 KB Deadlift High Pull
8 Box Jump

7 Push Up

Rest 4 Min x 2 Rounds

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




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