Thursday, December 12th, 2024 – Bootcamp

Warm Up

2 Minutes of Cardio or General Warm-up

-Into-

Arm Swings 30 Seconds
Pvc Shoulder Rotations 30 Seconds
Thoracic Spin Rotations 30 Seconds per Side
Hip Circles 30 Seconds per Side

-Into-
12 Air Squats
12 Glute Bridges
10 Push-Ups
15 Band Pull Aparts
30 Seconds Plank

Strength

Push Press

In 30 Minutes Test Your 1 Rep Max

Set 1) 8 Reps @ 40% 1 Rm / Rest as Needed
Set 2) 6 Reps @ 50% 1 Rm / Rest as Needed
Set 3) 4 Reps @ 60% 1 Rm / Rest as Needed
Set 4) 2 Reps @ 70% 1 Rm / Rest as Needed
Set 5) 1 Rep @ 80% 1 Rm / Rest 2-3 Minutes
Set 6) 1 Rep @ 85% 1 Rm / Rest 2-3 Minutes
Set 7) 1 Rep @ 90% 1 Rm / Rest 2-5 Minutes
Set 8) 1 Rep @ 95% 1 Rm / Rest 2-5 Minutes
Set 9) 1 Rep @ PR Attempt (2-10LB Heavier Than Old 1 Rm) / Rest 2-5 Minutes

WOD

3 Rounds for Time