Friday, November 7th, 2025 - Bootcamp
General Warm-Up
Repeat For 5 Minutes
16 Lunges
5 Inchworm To Push Up
20 Second Hollow Hold Flutter Kicks
16 Lunges
5 Inchworm To Push Up
20 Second Hollow Hold Flutter Kicks
Strength - Deadlift
3 Sets X 8 Reps @ 65% 1 RM (RPE 7)
Every 3 Minutes On The Minute
Every 3 Minutes On The Minute
WOD
Workout Format
5 Rounds For Time (15 Minute Time Cap)
COMPETITVE
10 Barbell Shoulder To Overhead (95/65)
30 Step Ups (20”)
COMPETITVE
10 Barbell Shoulder To Overhead (95/65)
30 Step Ups (20”)
Performance
10 Barbell Shoulder To Overhead (65/45)
30 Step Ups (20”)
30 Step Ups (20”)
Lifestyle
10 Barbell Shoulder To Overhead
30 Step Ups
30 Step Ups
Accessory
Every 1 Minute On The Minute X 3 Rounds
15 Band Rows
15 Glute Bridge
15 Band Rows
15 Glute Bridge
Cool Down & Dismissal
100m Walk
Cross Body Shoulder Stretch
Pigeon Pose Stretch
Cross Body Shoulder Stretch
Pigeon Pose Stretch