Warm-up:

Stretching

SMFR - Lower Back/Thighs

10 Pass Thrus

10 Dislocates

30-sec PVC extensions (Arm Rotation)

40 Double-unders OR 100 Single-unders

 

Bootcamp Skills: 21-15-9

Medicine Ball Slams

Medicine Ball Sit-ups

400m Run

 

Partner WOD: (Team of 2)

70 Kettlebell Deadlifts

60 Squat Thrusts

50 Air Squats

40 Push-ups

30 Inchworms

20 Ring Rows

 

Cashout:

REST

 

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