Friday, August 15th, 2025 - Bootcamp
General Warm-Up
Repeat For 5 Minutes
12 Med Ball Deadlifts
12 Med Ball Overhead Press
12 Med Ball Goblet Squats
12 Med Ball Deadlifts
12 Med Ball Overhead Press
12 Med Ball Goblet Squats
Bench Press
Every 2 Minutes On The Minute: Building Weight Or Work Technique
8-8-8-8
8-8-8-8
Notes
Specific Warm-Up & Movement Prep
1 Round (Modify And Repeat As Needed)
5 Sit Ups (At Workout Scale)
3 Burpees
Tabata (20 seconds work / 10 seconds rest x 8 minutes, Rest 2 Minutes between Rounds)
COMPETITIVE
Round 1) Butterfly Ab Mat Sit Ups
Round 2) Burpees
PERFORMANCE
Round 1) Sit Ups
Round 2) Burpees
LIFESTYLE
Round 1) Crunches
Round 2) No Push Up Burpees
1 Round (Modify And Repeat As Needed)
5 Sit Ups (At Workout Scale)
3 Burpees
Tabata (20 seconds work / 10 seconds rest x 8 minutes, Rest 2 Minutes between Rounds)
COMPETITIVE
Round 1) Butterfly Ab Mat Sit Ups
Round 2) Burpees
PERFORMANCE
Round 1) Sit Ups
Round 2) Burpees
LIFESTYLE
Round 1) Crunches
Round 2) No Push Up Burpees
Notes
Cool Down & Dismissal
100m Walk
Seal Stretch
Pigeon Pose Stretch
Chest Stretch on Rig
100m Walk
Seal Stretch
Pigeon Pose Stretch
Chest Stretch on Rig