Wednesday, November 20th, 2024 – Bootcamp

Warm Up

2 Minutes of Cardio or General Warm-up

-Into-

2 Rounds:
10 Inchworms to Push-Ups
10 Band Overhead Press
10 Band Rows
10 Scap Pull-Ups
10 Ring Rows

Strength

Bench Press

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

Every Minute on the Minute x 4 Rounds:
8 Chin-Ups

WOD

3 Rounds for Time