Bootcamp
Friday, April 28th, 2023 - Bootcamp
General Warm-Up
30 seconds work / 10 seconds rest x 2 rounds
Cardio of Choice
PVC Pass Throughs
Cat Cow
Push-up Negative
KB Deadlift
KB Swing
Strict Press Demo / Practice / Form Checks
Cardio of Choice
PVC Pass Throughs
Cat Cow
Push-up Negative
KB Deadlift
KB Swing
Strict Press Demo / Practice / Form Checks
Strength
Strict Press
Every 2 minute on the minute x 5 rounds
Strict Press x 5 reps / build
Strict Chin-ups / Band Chin Ups x 8 Reps
EMOM x 3
Every 2 minute on the minute x 5 rounds
Strict Press x 5 reps / build
Strict Chin-ups / Band Chin Ups x 8 Reps
EMOM x 3
WOD
Workout Format
10 Rounds - In pairs - Split Rounds (15 min. time cap)
Competitive
5 Deadlifts (275 / 190)
10 sit-ups
10 sit-ups
Performance
5 Deadlifts (170 / 150)
10 sit-ups
10 sit-ups
Lifestyle
5 Deadlifts 75%
10 sit-ups
10 sit-ups