Friday, July 18th, 2025 - Bootcamp

Thursday, July 17th, 2025 - Bootcamp
All Workouts
Friday, July 18th, 2025 – Deadlift
Bootcamp

Friday, July 18th, 2025 - Bootcamp

General Warm-Up

Every Minute On The Minute For 8 Minutes
1. Band Row
2. 30 Seconds Dead Hang
3. Band Deadlift
4. 30 Seconds PVC Pass Throughs

Strength

Deadlift
Performance Track
Perform 4 Warm Up Sets Of 9-6-3-1 To Be Completed Within 6 Minutes
Into
4 Sets Of 5 Reps @ 70% 1 Rep Max To Be Completed Within 8 Minutes
Practice Track
Perform 4 Warm Up Sets Of 10-6-4 To Be Completed Within 6 Minutes
Into
3 Sets Of 8 Reps @ A Easy-Moderate Weight To Be Completed Within 8 Minutes

Notes

Specific Warm-Up & Movement Prep
2 Rounds To Be Completed Within 8 Minutes
250m Row
10 Front To Back Forearm Curls

3 Rounds Of 3 Minute AMRAP / 1 Minute Rest

COMPETITIVE

Row (500m/450m)
Max Farmer Hold (50/35)

PERFORMANCE

Row (400m/350m Row)
Max Farmer Hold (35/25)

LIFESTYLE

Row (300m/250m Row)
Max Farmer Hold (Challenging Weight)

Notes

Cool Down & Dismissal
Equipment Break Down And Put Away
-Into If Time-
100m Walk
Seated T Spine Twist X 30 Seconds Per Side
Pigeon Pose X 30 Seconds Per Side
Forearm Stretch On Floor X 30 Seconds
Standing Forward Fold X 30 Seconds
Upper Back Stretch On Rig X 30 Seconds