Core Specific Boot Camp WOD

Warm Up:
Sampson Stretch (hold each side for 15 seconds)
15 Overhead Squats with Bar
15 Sit-Ups (modify with knee tucks if needed)
15 Back Extensions
15 Push-Ups (modify on knees if needed)
30 (10 Mountain Climbers…5 High Jumps) x2
20 (10 Donkey Kongs…10 Lunges) 
15  Knee Tuck Transfers (modify 8-10 reps) x3
10  Switch-Hand Push-Ups 
15 (15 Tricep Extensions…15 Bicep Curls) 2-3 sets 
20 (10 Hang Power Cleans…10 Thrusters) 
30 Plank Challenge (20-60 sec)

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