Thursday, June 29th, 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 on Round 1 / Double Unders on Round 2
Chin-Ups or Chin-up Negatives
Air Squats
Db Floor Press
Db Goblet Deadlift
Sumo Deadlift Specific Warm-Up: (4 Min)
20 Seconds 90/90 Hip Roll Lift
20 Seconds Cossack Squats
20 Seconds Deadbug
20 Seconds KB Swing
On Coaches Call Out Empty Bar Sumo Deadlift (Enough Reps to See Everybody Do a Few and Make Corrections)
Thruster Specific Warm-Up: (4 Min)
On Coaches Call Out Empty Push Press (Enough Reps to See Everybody Do a Few and Make Corrections)
On Coaches Call Out Empty Bar Front Squat (Enough Reps to See Everybody Do a Few and Make Corrections)
On Coaches Call Out Empty Bar Thruster (Enough Reps to See Everybody Do a Few and Make Corrections)
Bathroom Break and Scaling Options: (5 Min)