Wednesday, August 7th, 2024 – Bootcamp

Warm Up

3 Minutes Cardio or Foam Rolling or Physio Exercises

– Into –

30 Seconds Dead Hang
15 Band Bicep Curls
15 Band Overhead Press
30 Seconds Scap Pull-Ups
15 Db Hammer Curls
15 Db Push Press
5 Pull-Ups or Scale Equivalent
5 Handstand Push-Ups or Scale Equivalent

Strength

Bench Press

15 Reps / Rest 30-60 Seconds
10 Reps / Rest 30-60 Seconds
8 Reps / Rest 60-90 Seconds
6 Reps / Rest 60-90 Seconds
4 Reps / Rest 90-120 Seconds
As Many Reps as Possible

*Pyramid up Weight Following the Rep Scheme.
You Should End up Somewhere Around 80% of Your 1 Rep Max.

WOD