SKILL/AB/BOOTY CAMP
12 min EMOM 30 on/ 30 off (2 rounds of each)
*band walks
*horizontal scissor kicks on box (legs off edge)
*banded clamshells *banded hip extensions (see handout)
*bird dog(5 on one side, then 5 on other)
*air squat 5 sec down/5 second up
Bird dog:
OPEN WOD 13.2
10 min AMRAP
5 Shoulder to Overhead (75/115/55/95))
10 deadlifts
15 box jumps (20”)
Warm up 10 JJs, T-claps, Pogos, k/ankle grab 3x:20 pull up hangs Hip circuit Push aways 15 wall Balls SKILL ABS 4 mins call outs 3-rep max Squat Cleans WOD 8 min AMRAPS :30 secs cardio 8 HSPU’floor 8
Warm up: walk/jog 2 laps or 3 mins on bike/Row stretch hips (hip circuit) 3 min AMRAP OF: 3 Push ups5 3 sit ups 3 Air Squats WOD (Partners) 3 Rounds of 15 Tire Flips (together) 20 OH Med ball throws (
Warm up Michael Phelps stretchlp Running Warm up hip Circuit/pvc 3 Inch Worms Tabata push ups WOD 4 Rounds of Run 1 Lap 21 Double Unders 18 KB Swings (35/53) 15 Sumo Dead Lifts (135/185) 12 Pull ups