Monday, December 9th, 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
Ankle Stretch, 30 Seconds Per Side
Air Squats, 30 Seconds
Alternating Lunge with a Twist, 60 Seconds
Air Squats, 60 Seconds

– Into –
12 Glute Bridges
8 Plank to Push-Ups
8 Supermans
10 Empty Bar Back Squats
8 Empty Bar Pause Squats (2-Second Pause at the Bottom)

Strength

Back Squat

8 Reps @ 40% 1RM (Rest as Needed)
6 Reps @ 50% 1RM (Rest as Needed)
4 Reps @ 60% 1RM (Rest as Needed)
2 Reps @ 70% 1RM (Rest as Needed)
1 Rep @ 80% 1RM (Rest 2–3 Minutes)
1 Rep @ 85% 1RM (Rest 2–3 Minutes)
1 Rep @ 90% 1RM (Rest 2–5 Minutes)
1 Rep @ 95% 1RM (Rest 2–5 Minutes)
1 Rep @ PR Attempt (2–10 lbs Heavier Than Previous 1RM, Rest 2–5 Minutes)

WOD

2 Rounds for Time