Monday, December 2nd, 2024 – Bootcamp

Warm Up

2 Minutes of Cardio or General Warm-up

-Into-

Leg Swings, 30 Seconds Per Side
Hip Circles, 30 Seconds Per Side
Small Arm Circles, 30 Seconds
Large Arm Circles, 30 Seconds
Air Squats, 60 Seconds

– Into –
3 Rounds:
8 Empty Bar Front Squats
8 Assisted Pull-Ups or Ring Rows
5 Toes-to-Bar or Leg or Knee Raises
5 Burpees

Strength

Back Squat

Every 1:30 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
7. 80% 1RM x 1 Rep
8. 85% 1RM x 1 Rep
9. 90% 1RM x 1 Rep

– Into –
Every 2:30 Minutes on the Minute:
3 Sets at 95% 1RM, 1–2 Reps

WOD

For Time ~ 14 Minute Time Cap