Warm Up

20 German Arm Swings

20 Hip Openers

20 Glute Bridges

400m Run

3 rounds

30 Jumping Jacks

7 Squat To Tuck Jumps

10 Barbell Goodmorning


Daily WOD

1. AMRAP 10 Min

400m Run

10 Deadlift (155/115)

30 Double Unders/ 60 singles


Rest 5 Min x3

Intent: Find a pace and hold it! Zero drop off, you should do all deadlifts unbroken and if you start to walk on the run switch to a 250m run. DON'T STOP MOVING!

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

EMOM - 24 Min 

Min 1- 10 Ring Row
Min 2- 10 Wall Ball
Min 3- 30 Second Row Sprint
Min 4- 10 Reverse Lunge Step (5 ea. leg)

Intent: Work hard and recover!




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