Friday, November 8th, 2024 – Bootcamp

Warm Up

2 Minutes of Cardio or General Warm-up

-Into-
2 Rounds:
12 Half Squat Hops
12 Ring Rows
10 Dynamic Squats
10 Prone Cobras
10 Glute Bridges

Strength

Deadlifts 

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

Plank
EMOM x 4 Rounds x 30 Seconds

WOD

For Time
21-15-9