Friday, December 6th, 2024 – Bootcamp

Warm Up

2 Minutes of Cardio or General Warm-up

-Into-

Leg Swings, 30 Seconds Per Side
Arm Swings, 30 Seconds
Hip Opener, 60 Seconds
Alternating Lunge with a Twist, 60 Seconds

– Into –

3 Rounds:
8 Deadlifts (Add Weight Each Round)
2-Length Farmer Carries
Plank Hold, 60 Seconds
Echo Bike, 60 Seconds

Strength

Deadlifts 

Every 1:30 Minutes:

1. 40% 1RM x 8 Reps
2. 50% 1RM x 6 Reps
3. 60% 1RM x 4 Reps
4. 65% 1RM x 2 Reps
5. 70% 1RM x 1 Rep
6. 75% 1RM x 1 Rep
7. 80% 1RM x 1 Rep
8. 85% 1RM x 1 Rep
9. 90% 1RM x 1 Rep

– Into –
Every 2:30 on the Minute:
3 Sets at 95% 1RM, 1–2 Reps

WOD

20 Minute AMRAP ~ In Pairs ~ Split Work