Friday, January 31st, 2025 – Bootcamp

Warm Up

2 Minutes of Cardio of Choice Slowly Increase Intensity

Mobility and Activation
Ankle Circles X 30 Seconds per Side
Forward Fold Stretch X 30 Seconds
Pidgeon Pose Stretch X 30 Seconds per Side
Cat Cow X 30 Seconds
Glute Bridge X 15 Reps
Band Deadlifts X 15 Reps
Single Arm Lat Stretch X 30 Seconds per Side
Chest Stretch X 30 Seconds per Side

Movement Prep
2 Rounds
Deadlifts X 10 Reps
Scap Push-Ups X 10 Reps
Scap Pull-Ups X 10 Reps
Push-Ups X 5 Reps
Burpee X 5 Reps

Strength

Deadlift

Every 2:15 on the Minute
5 Reps @ 50% 1 Rm
5 Reps @ 65% 1 Rm
3-5 Reps @ 75% 1 Rm
3 Reps @ 85% 1 Rm

Bench Press
Every 2:15 on the Minute X 3 Sets
5 Reps @ 75% 1RM

WOD

6 Rounds for Time