Bootcamp
Wednesday, October 11th, 2023 - Bootcamp
General Warm-Up
2 Minutes Cardio of Choice
-Into-
30 Seconds of Work / 5 Seconds of Rest
Cossack Squats
Alternating Reaching Single Leg Deadlift
Bear Crawl
Band Overhead Press
Band Row
Band Pass Throughs
Strength Warm-up
Every Minute on the Minute X 3 Minutes
10 Empty Bar Bench Press
5 Bench Press
3 Bench Press
-Into-
30 Seconds of Work / 5 Seconds of Rest
Cossack Squats
Alternating Reaching Single Leg Deadlift
Bear Crawl
Band Overhead Press
Band Row
Band Pass Throughs
Strength Warm-up
Every Minute on the Minute X 3 Minutes
10 Empty Bar Bench Press
5 Bench Press
3 Bench Press
Strength
Bench Press
Build to a heavy 8 reps in 10 minutes
Build to a heavy 8 reps in 10 minutes
Conditioning Warm-Up
1 Round
6 Deadlift @ Workout Weight
15 Second Air Bike Sprint
6 Deadlift @ Workout Weight
15 Second Air Bike Sprint
Notes
4 Rounds for Time
COMPETITIVE
12 Deadlifts (185/135)
15/12 Cal Air Bike
PERFORMANCE
12 Deadlifts (135/95)
15/12 Cal Air Bike
LIFESTYLE
12 Deadlifts
1 Minute Air Bike
COMPETITIVE
12 Deadlifts (185/135)
15/12 Cal Air Bike
PERFORMANCE
12 Deadlifts (135/95)
15/12 Cal Air Bike
LIFESTYLE
12 Deadlifts
1 Minute Air Bike