Warm Up

20 German Arm Swings

20 Hip Openers

20 Glute Bridges

400M Run

2 rounds

10 Scap Push Up

10 Cossack Squat

10 Banded Goodmorning

10 Ball Slam

Daily WOD

1 - Partner WOD (Teams of 2)

3 Rounds For Time:

400m Run (together)

50 American KB Swing

40 push Ups

30 Goblet Squat

20 Burpees

Intent: Work fast and switch with your partner before you start to feel fatigued!

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. Run 250M
e. warm up WOD movements

Daily WOD

1. WOD

6 Min AMRAP

500m Row
12 Goblet Squats
12 Jumping Pull Ups

Rest 3 Min x3

Intent: HARD WORK.




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