Monday, November 18th, 2024 – Bootcamp

Warm Up

2 Minutes of Cardio or General Warm-up

-Into-
2 Rounds:
12 90/90 Hip Rotations
12 Cat Cows
12 Dynamic Squats
12 Band Good Mornings
12 Band Rows

Strength

Back Squat

Every 1:30 Minutes:
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

-into-
Every 2:30 Minutes x 3 Sets:
75% 1RM x 5 Reps

KB Swings
EMOM x 4 Rounds x 3 Reps

WOD

For Time

8-6-4-2