Monday, March 18th, 2024 – Bootcamp

Warm Up

General Warm-up

3 Minutes Cardio of Choice

-Into-

30 Seconds Work / 5 Seconds Rest
Forward Leg Swings Left
Forwards Leg Swings Right
Lateral Leg Swings Left
Lateral Leg Swings Right
Band Pull Aparts
Band Pull Downs
Alternating Lunges
Air Squats

-Into-
5 Minutes to Perform
15 Empty Bar Barbell Back Squat
8 Barbell Back Squat @ Approx. 50% 1RM or Build Weight
6 Barbell Back Squat @ Approx. 60% 1RM or Build Weight
3 Barbell Back Squat @ Approx. 65% 1RM or Build Weight
1 Barbell Back Squat @ Approx. 70% 1RM or Build Weight

Strength

Back Squats

In 7 minutes build to a heavy 3 Barbell Back Squat

Rest 2 Minutes
1 set x max reps @ 10% less than the weight of your last set of 3

Split Squats
Every 1:30 on the Minute X 3 Rounds
8 per Side

Conditioning Warm-up

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

(Suggested Warm-up)
6 Negative Pull-Ups
3 Strict Pull-Ups
3 Kipping or Butterfly Pull-Ups
20 Seconds Air Bike

WOD

4 Rounds