Warm-up:

Stretching

10 Tuck Jumps

10 Air Squats

10 Scap Pull Ups

10 Leg Swings

30 DU/ 90 SU

 

Bootcamp Skills: 4RFT

16 Flutter Kicks

16 KB Swings 

16 Bicycles

 

WOD:

AMRAP Box Jumps (6 mins)

AMRAP Ring Rows (4 mins)

AMRAP Squat Thrusts (2 mins)

*200m Run in-between AMRAPs (1 min)

 

Cashout:

Tabata: Hollow hold and Planks

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