Bootcamp
Friday, July 10th, 2026 - Bootcamp
General Warm-Up
15 Band Y Raises
15 Band Face Pulls With A 2 Seconds Hold On Squeeze
2 Rounds
1 Minute Row
10 Scap Pull Up
10 Hanging Leg Or Knee Raises
5 Push Ups
Strength
Every 2 Minutes on the Minutes × 5 Rounds
Bench Press: 5 Reps @ 77.5% 1RM
WOD
For TimeWorkout Format
5 Rounds
Elite
20 Cal Row
15 Toes To Bar
20 Push Ups
Competitive
20 Cal Row
15 Hanging Leg Raises
20 Push Ups
Performance
20 Cal Row
15 Hanging Knee Raises
10 Push Ups
Stimulus
1) Movements Don’t Need To Be Done Unbroken; You Should Look To Do Them In Sets Of 5 Or More.
2) You Can Add A Weight Vest To Any Level If You Want More Challenge But Don’t Have The Bar Gymnastics Down Yet.
Accessory
Every 1 Minute On The Minute X 6 Minutes
Odd Minutes). 10-15 Bent Over Dual DB Row
Even Minutes). 8-12 Seated Dual DB Shoulder Press
Cooldown
Chest Stretch
Shoulder Stretch