Bootcamp
Friday, July 24th, 2026 - Movement Lab
General Warm-Up
2 Rounds
Inchworm to Crab Crawl 10 Reps
Banded Reverse Nordics 8 Reps
Jefferson Curl 5 Reps · 5 Sec Pause in the Bottom
Strength
Metronome Sprinters March
12min Total: 20 sec on 40 sec off
Snap from one sprinters pose to the next. (90/90 lockout)
BPM goes up every 1 minutes increasing by 20 bpm
Track: your fastest lockout position maintained. you wont regret it
whiteboard.raisethebarfitness.ca
WOD
For TimeWorkout Format
Max unders of your choosing (single, double or tripple)
10 min
Stimulus
Key Tip. Start Slow End fast
Accessory
Wall Ball Partner Chest Pass
4 rounds 1 min on 1 min off
Max Reps per round
9ft apart
Cooldown
Collect your high 5's and have an amazing day :)