Wednesday, April 10th, 2024 – Bootcamp

Warm Up

General Warm-up

3 Minutes Cardio of Choice

– Into –

30 Seconds of Work / 5 Seconds of Rest

Side to Side Arm Swings
Front to Back Arm Swings
Band Chest Press
Band Tricep Extensions
Alternating Deep Lunges

-Into-
3 Minutes to Perform
15 Empty Bar Bench Press
8 Bench Press @ Approx. 40% 1RM or Build Weight
6 Bench Press @ Approx. 50% 1RM or Build Weight

Strength

Bench Press

In 7 Minutes Build to a Heavy 3 Bench Press
Rest 2 Minutes
1 Set X Max Reps @ 10% Less Than the Weight of Your Last Set of 3

Every Minute on the Minute X 3 Rounds
5 Weighted Push-Ups

Conditioning Warm-Up

200M Run
5 Burpees
5 KB Swings
10 Double Unders

WOD

In Pairs ~ Two Rounds For Time (25 Minute Time Cap)