Saturday, July 8th, 2023 - Bootcamp

Chalk Talk: (3 Min)
Take a Few Minutes to Go Over the Entire Workout
General Warm-Up: (7 Min)
30 Seconds Work / 5 Seconds Rest X 2 Rounds
Skip
Inchworms
Glute Bridge
Ait Squat
Ring Row Round 1 / Strict Pull-Ups or Negative Pull-Ups Round 2
Thruster / Devil Press Warm-Up: (5 Min)
20 Second Prayer Stretch
20 Second Calf Stretch Right
20 Second Calf Stretch Left
20 Second Frog Stretch
5 Double Db Push Press
5 Double Db Front Squat
5 Double Db Thruster
5 Push-up on Db’s
5 Double Db Sumo Deadlift
5 Double Db Sumo Deadlift High Pull
5 Double Db Snatch
Bathroom Break and Scaling Options:
On Coaches Call Out Thumbs on Shoulders Knee Bends
On Coaches Call Out Thumbs on Shoulder Drive Onto Toes
On Coaches Call Out Thumbs on Shoulder Push Press
Oncoachs Call Out Thumbs on Shoulder Db Push Press
Bathroom Break and Scaling Options: