Monday, November 4th, 2024 – Bootcamp

2 Minutes of Cardio or General Warm-up

Into

2 Rounds:
20 Lunges
12 90/90 Hip Rotations
12 Cat Cows
12 Dynamic Squats
12 Band Good Mornings

Back Squats

Every Minute on the Minute:

1. 40% 1RM x 8 Reps
2. 50% 1RM x 6 Reps
3. 60% 1RM x 4 Reps
4. 65% 1RM x 2 Reps
5. 70% 1RM x 1 Rep

Then:
Every 2:15 Minutes:
6-8. 70% 1RM x 5 Reps

Stiff Leg Deadlifts
EMOM x 4 Sets x 10 Reps

For Time

COMPETITIVE

10-9-8-7-6-5-4-3-2-1
Front Squat (95/65)
1-2-3-4-5-6-7-8-9-10
Kettlebell Swing (53/35)

PERFORMANCE

10-9-8-7-6-5-4-3-2-1
Front Squat (65/45)
1-2-3-4-5-6-7-8-9-10
Kettlebell Swing (35/25)

LIFESTYLE

10-9-8-7-6-5-4-3-2-1
Front Squat
1-2-3-4-5-6-7-8-9-10
Kettlebell Swing

WODs