Tuesday, April 28th, 2026 - Bootcamp
General Warm-Up
15 Banded Straight Arm Pulldowns
15 Scap Pull-Ups
20 Dead Bugs
3 Rounds
25 Jumping Jacks
6 Burpees With A Push Up
3 Strict Pull Ups Or 8 Ring Rows
Strength
Bench Press
Every 2 Minutes On The Minute.
Push Hard On Set 3 Aiming For A Potential Higher Rep PR
Then Decide If You Want To Do Lighter Back Off Sets
Or Build With Some Heavy Sets.
3 Reps @ 63%
3 Reps @ 72%
3-10 Reps @ 81%
1-5 Reps @ 81-85.5% Or 5-8 Reps @ 63%
1-5 Reps @ 90-94.5% Or 5-8 Reps @ 63%
1-5 Reps @ 95-100%+ Or 5-8 Reps @ 63%
WOD
7 Minute AMRAP
Elite
7 Burpees
7 Chest To Bar Pull Ups
Competitive
7 Burpees
7 Pull Ups
Performance
7 Burpees
7 Ring Rows
Stimulus Points
Fast Moving The Pull-Up Scale You Pick Shouldn’t Leave You Taking Big Breaks.
Accessory
Odd Minutes) 25-40 Seconds Side Plank Right
Even Minutes) 25-40 Seconds Side Plank Left
Cooldown
Prayer Stretch
Runner Hamstring Stretch