Warm-up:

Stretching

10 Pass Thrus

10 Dislocates

30 sec PVC extensions (Arm Rotation)

10 Sit-ups

20m Duck Walk

 

Bootcamp Skills: AMRAP 10 mins

10 Ring Rows

10 Parralletes Dips

10 Squat Thrusts

 

WOD: 

3 RFT

12 Jump Squats

12 Medicine Ball Russian Twists (M:20/W:14)

3 RFT

12 Jump Squats

12 MB Thrusters (20#/14#)

 

Cashout:

90/90 stretching

Couch stretching

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