Thursday, March 6th, 2025 – Bootcamp

Warm Up

2 Minutes of Cardio of Choice Slowly Increase Intensity

~Into~

Mobility and Activation
Arm Circles Forwards X 30 Second
Arm Circles Backwards X 30 Seconds
Cross Body Shoulder Stretch X 30 Seconds per Side
Standing Hip Circles X 30 Seconds per Side
Band Good Morning X 30 Seconds
Band Pull Apart X 30 Seconds
Squat Hold X 30 Seconds

Movement Prep
Air Squats X 10 Reps
Med Ball Thrusters X 10 Reps
Wall Balls X 5 Reps
KB Deadlift X 10 Reps
KB Dead Stop Swings X 10 Reps
KB Swings X 5 Reps
Scap Push-Ups X 10 Reps
Push-Ups X 10 Reps

Strength

Back Squat

Every 2:15 on the Minute X 3 Sets
5 Reps @ 80% 1RM

Bench Press

Every 2:15 on the Minute X 3 Sets
5 Reps @ 80% 1RM

WOD

8 Minute AMRAP