Friday, January 17th, 2025 – Bootcamp

Warm Up

2 Minutes of Cardio or General Warm-up

-Into-

30 Seconds Leg Swings per Side
30 Seconds Small Arm Circles
30 Seconds Big Arm Circles

Mobility and Activation
Ankle Circles X 30 Seconds per Side
Deep Lunge Stretch Hold X 30 Seconds per Side
Cat Cow X 30 Seconds
Glute Bridge X 60 Seconds
Alternating Runners Stretch X 60 Seconds
Single Arm Lat Stretch X 30 Seconds per Side

Movement Prep
Air Squats X 10 Reps
Band Good Morning X 10 Reps
Alternating Lunges X 10 Reps
Scap Pull-Ups X 10 Reps
Pull-Ups X 5 Reps

Strength

Deadlift

Every 2:15 on the Minute
5 Reps @ 50% 1 Rm
5 Reps @ 65% 1 Rm
5 Reps @ 75% 1 Rm

Pull-Ups
Every 2:15 on the Minute X 3 Sets
75% of Max Reps

*If Doing Banded Pick One Band and Stick With It the Next Several Weeks

WOD

For Time