Core Specific Boot Camps

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)
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“Core Specific WOD”
30 (10 High Knees… 5 Straight Kicks L/ 5 R ) 2-3 Sets
20 (10 Donkey Kongs…10 Thruster Twist Punch) 
15 (5 Get-Ups…10 Bicycles) x3
10  Burpees 
15 (5 Mini-Twists…10 Second Hold) x3
20 (10 Deadlifts…10 Split Jerks) 
30 Plank Challenge (20-60 sec)
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