Friday, February 14th, 2025 – Bootcamp

Warm Up

2 Minutes of Cardio of Choice Slowly Increase Intensity

Mobility and Activation
Leg Swings X 30 Seconds per Side
Standing Hip Circles X 30 Seconds per Side
Arm Circles Forward X 30 Seconds
Arm Circles Backward X 30 Seconds
Wrist Rolls X 30 Seconds

Movement Prep
2 Rounds
Empty Bar Deadlifts X 10 Reps
Dead Hang X 30 Seconds
Hangning Knee Raises X 5 Reps
Hanging Leg Raises X 5 Reps
Toes to Bar X 5 Reps
Farmer Hold X 30 Seconds

Strength

Deadlift

Every 2:15 on the Minute
5 Reps @ 50% 1 Rm
5 Reps @ 60% 1 Rm
5 Reps @ 70% 1 Rm
5 Reps @ 80% 1 Rm
5 Reps @ 90% 1 Rm

Pull-Ups
Every 2:15 on the Minute X 3 Sets
95% of Max Reps

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

WOD

AMRAP 12