Friday, March 22nd, 2024 – Bootcamp

Warm Up

General Warm-up

3 Minutes Cardio of Choice

– Into –

30 Seconds Work / 5 Seconds Rest
Side to Side Arm Swings
Front to Back Arm Swings
Front to Back Leg Swings Right
Front to Back Leg Swings Left
Side to Side Leg Swings Right
Side to Side Leg Swings Left
Band Good Mornings
Band Deadlifts
Deadbugs (Focus on Core Bracing Not Moving Your Arms or Legs)

– Into –

3 Minutes to Perform
15 Empty Bar Deadlift
8 Deadlift @ Approx. 30% 1RM or Build Weight

Strength

Deadlift

In 7 Minutes Build to a Heavy 3 Deadlift

– Rest 2 Minutes –

1 Set x Max Reps @ 15% Less Than the Weight of Your Last Set of 3

Conditioning Warm-Up

5 Minutes to Do WOD Warm-up and Prepare (Suggested Warm-up)

1 Box Step Up
1 Box Step Jump
1 Box Jump
2 Box Jump Overs
3 Toes to Bar
1 Bodyweight Man Maker

WOD

AMRAP 15

(Try not to break the toes to bar more than once per set.)