Warm Up


20 German Arm Swings

20 Hip Openers

20 Glute Bridges

400m Run



2 Rounds

30 Jumping Jacks

10 Cossack Squat

10/8 Cal Bike Sprint

5 Squat To Tuck Jump

Daily WOD

1. Strength - Front Squat @2010



Building to a heavy set

2. 5 Rounds For Time:


400m Run

15 Front Squat (95/65)





Intent: Respect the run! Focus on breathing and keeping a stable midline.



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

Partner WOD: (you go I go)

 AMRAP 8 Minutes

10 Walking Lunge Steps

10 Push Up
20 Second Plank

rest 4 minutes x2

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

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