Wednesday, September 6th, 2023 - Bootcamp

Chalk Talk:
Take a Few Minutes to Go Over the Entire Workout
General Warm-Up:
30 Seconds Work / 5 Seconds Rest X 2 Rounds
Cardio of Choice
Push-Ups or Knee Push-Ups
Med Ball Squat
Supinated Pull-up or Jumping Supinated Pull-up
Med Ball Deadlift
Hollow Hold
Bench Press Warm-Up:
20 Seconds Work / 5 Seconds Rest
Prone T Raise
Prone Overhead Raise
High Plank Shoulder Taps
Empty Bar Bench Press
-Into-
8 Reps @ Light Weight (About 40% 1 Rep Max)
5 Reps @ Moderate Weight (About 50% 1 Rep Max)
3 Reps @ Moderate Weight (About 60% 1 Rep Max)
1 Reps @ Starting Work Weight (About 70% 1 Rep Max)
Bathroom Break and Scaling Options: