Saturday, March 16th, 2024 – Bootcamp

Warm Up

General Warm-up

3 Minutes Cardio of Choice
-Into-
3 Minutes Self Directed Stretching and Foam Rolling
-Into-
30 Seconds Work / 5 Seconds Rest
Side to Side Leg Swings Right
Side to Side Leg Swings Left
Dynamic Squats
Inchworms
Lying Alternating Toe Touches
-Into-
2 Rounds Of
3 Clean Dip and Drive
3 Clean Dip, Drive, High Pull
3 Power Clean
3 Drop Front Squats (Go Deeper Each Rep)
3 Front Squat

Conditioning Warm-Up

5 Minutes to Do 1-3 Rounds of WOD Warm-up

3 Rounds
2 Power Cleans (Build to Your Working Weight)
1 Round
3 Burpees Over Bar
3 Toes to Bar

WOD

14 Rounds in Pairs ~ You Go I Go Each Round