Wednesday, April 17th, 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 Leg Swings Right
Front to Back Leg Swings Left
Push-Ups @ an East Scale
Band Tricep Extensions
Broad Jumps

-Into-
3 Minutes to Perform
15 Empty Bar Bench Press
8 Bench Press @ Approx. 30% 1RM or Build Weight

Strength

Bench Press

Every 1:15 Minutes on the Minute X 5 Rounds
3 Bench Press @ Light Weight (30% 1RM)
*Press the Bar as Fast as Possible or Work on Technique

Every 1:00 on the Minute X 5 Rounds
3 Barbell Power Rows

Conditioning Warm-Up

5 Minutes to Do Wod Warm-up and Prepare
(Suggested Warm-up)
1 Box Step Up
1 Box Running Jump Up
1 Box Step Jumping
3 Box Jumps
3 Burpees
1 Burpee Box Jump

WOD

For Time (15 Minute Time Cap)