WARM-UP:

Stretching

10 Pass Thru

10 Dislocates

30 sec PVC Ext Arm Rotation

10 Sit Ups

20m Duck Walk

 

BOOTCAMP SKILLS: 

"Core Work"

a) Hollow/Arch Holds EMOM 6min

- hold for full minute

b) Rope practice (6min)

DU/SU


WOD: 

"Annie" Benchmark WOD

50-40-30-20-10

DU

Situps

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