Warm Up


20 German Arm Swings

20 Hip Openers

20 Glute Bridges

400m Run



2 Rounds

8 Squat Therapy Squats

10 Scap Pull Up

12 Mountain Climbers (ea. side)

Then: Tabata Plank

Daily WOD

1. Strength - Goblet Walking Lunge


8 Steps Each Leg x 4

2. Partner Jackie


2000m Row

100 Thrusters (45/35)

60 Pull Up



Intent: Break this up with your partner however you choose, go hard and recover while they work!



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

18 Min AMRAP

250m Run
10 Russian KB Swing

12 Sit Ups 

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

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