Twerk It

Buddy Bootcamp

10 goblet squats
10 burpees
1 gate run
20 goblet squats
20 burpees
1 gate run…
All the way up to 50

Rest 3 minutes

2 rounds
100 KB swings
80 ab mat sit ups
60 split lunges
40 push ups
20 mountain climbers

Performance Class
E2MOM
10 rounds
8 lateral burpees
6 C2B pull ups

WOD
9 – 7 – 5
Deadlifts 80/50
Hang squat clean 80/50

Rest 3 minutes

3 rounds
20 T2B
20 burpees
20 KB swings 24/16

Rest 5 minutes

5 rounds
1 gate run
Max muscle up attempts (bar or ring)

Core Development
3 x max effort bridge
SS partner ab smash