Warm Up

20 German Arm Swings

20 Hip Openers

20 Glute Bridges

400m Run

2 Rounds

10 Inch Worm Push Up

10 strict toe 2 Bar

5 Burpee

Daily WOD

1. Partner WOD (You go, I go)

40 Min AMRAP:

500m Row

10 Push Up

15 Sit Up

Intent: Hold your pace, don't let your partner outwork you!

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

Tabata Tuesday!!!

Wall Ball

Push Up
Sit Up

Bike Sprint

Intent: Hard Work!




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