Thursday, November 7th, 2024 – Bootcamp

Warm Up

2 Minutes of Cardio or General Warm-up

-Into-

2 Rounds:
10 Band Pullovers
10 Band Face Pulls
6 Kneeling KB Windmills Per Side
14 Calf Raises on a Plate
10 Dynamic Squats

Strength

Push Press

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
6. 75% 1RM x 1 Rep

Then:
Every 2:15 Minutes:
7-9. 80% 1RM x 5 Reps

Bent Over Barbell Row
EMOM x 4 Rounds x 8 Reps

WOD

For Time