Tuesday, July 2nd, 2024 – Bootcamp

Warm Up

General Warm-up

3 Minutes Cardio or Foam Rolling or Physio Exercises

– Into –

-Into-

PUSH PRESS PROGRESSION
5 Dip and Drive With Fist on Shoulders
5 Dip, Drive, and Punch
5 Push Press With Pvc Pipe

-Into-

8 Sandbag Deadlift
8 Sandbag Deadlift to Knees
8 Sandbag Deadlift to Knees to Shoulder

-Into-

8 Db Deadlift Each Side
8 Db Deadlift High Pull Each Side
8 Db Snatch

Strength

Push Press

Complete the Following at Your Own Pace Within 12 Minutes

Push Press
1 Warm-up Set X 15 Reps @ Empty Bar / Rest 30-60 Seconds
1 Warm-up Set X 8 Reps / Rest 30-60 Seconds
1 Warm-up Set X 5 Reps / Rest 30-60 Seconds
5 Working Sets X 3 Reps @ Working Weight (@ a Difficulty of 4-6/10) / Rest 30-90 Seconds

WOD

EMOM ~ 16 Minutes

50 Seconds Work / 10 Seconds Rest X 16 Rounds Alternating Stations Each Round