Thursday, December 5th, 2024 – Bootcamp

Warm Up

2 Minutes of Cardio or General Warm-up

-Into-

Leg Swings, 30 Seconds Per Side
Arm Swings, 30 Seconds
Hip Circles, 30 Seconds Per Side
Alternating Lunge with a Twist, 60 Seconds
Into –
Forearm Plank to Push-Up, 60 Seconds
Dead bug, 60 Seconds
8 Toes-to-Bar or Leg or Knee Raises
8 V-Ups
500-Meter Row

Strength

Push 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
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 on the Minute:
3 Sets at 95% 1RM, 1–2 Reps

WOD