Friday, November 22nd, 2024 – Bootcamp

Warm Up

2 Minutes of Cardio or General Warm-up

-Into-
2 Rounds:
12 Hang Muscle Snatches
10 Dynamic Squats
10 Prone Cobras
10 Overhead Squats
30-Second Arm Circles

Strength

Deadlifts 

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

Plank
EMOM x 4 Rounds x 30 Seconds

WOD

AMRAP 16 ~ In Pairs ~ Share Work